Achromatopsia (ACHM), is a medical syndrome that exhibits symptoms relating to at least five separate individual disorders. Although the term may refer to acquired disorders such as color agnosia and cerebral achromatopsia, it typically refers to an autosomal recessive congenital color vision disorder, the inability to perceive color and to achieve satisfactory visual acuity at high light levels (typically exterior daylight).

The syndrome is frequently noticed first in children around six months of age by their photophobic activity and/or their nystagmus. The nystagmus becomes less noticeable with age but the other symptoms of the syndrome become more relevant as school age approaches. Visual acuity and stability of the eye motions generally improve during the first 6–7 years of life (but remain near 20/200). The congenital forms of the disorder are considered stationary and do not worsen with age.

• 1. PASHCHIMOTTA ASANA
• 2. SHEETHALEE KUMBHAKA
• 3. SEETHKAAREE KUMBHAKA
• 4. PAVANA MUKTHASANA
• 5. TRINETRA KUMBHAKA
• 6. TRISHOOLA KUMBHAKA

GHERANDA SAMHITA, UPDESHA 2, VERSE: 26

॥ �…थ पश्चिमोत्तानासनम् ॥ प्रसार्य पादो भुवि दण्डरूपौ संन्यस्तभालं चितियुग्ममध्ये । यत्नेन पादौ च धुतौ करा यां योगीन्द्रपीठं पश्चिमोत्तानमाहुः ॥

Prasaarya Paadau Bhuvi Dhanda-Roopau Samnyastha-Bhaalam Chithi-Yugma-Madhye| Yathnena Paadhau Cha DhruthauKaraabhyaam Yogeendra-Peetam Pashchimoththaanam Aahuhu ||2.26|| Having spread both the legs on the ground stiff like a stick, the heels not touching, one should bend forward and rest the forehead on the knees and hold the feet with the hands.

• 1. Sit with the legs stretched, the heels not touching one another.
• 2. Bend forward
• 3. Place your forehead on the knees
• 4. Catch hold of the feet with your hands
• 5. Remain in this pose 30 seconds

IN PASHCHIMOTTA ASANA, NEXT -

GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74

जीह्वया वायुमाकृष्य उदरे पूरयेत् शनैः । क्षणञ्च कुम्भकं कृत्वा नासाभ्यां रेचयेत् पुनः ॥

सर्वदा साधयेद्योगी शीतलीकुम्भकं शुभम् । �…जीर्णं कफपित्तं च नैव तस्य प्रजायते ॥

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || |

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

Draw in the air through the mouth (with lips contracted and tongue thrown out), and fill the stomach slowly. Retain it there for a short time. Then exhale through both the nostrils. Let the Yogi always practice this Sheethalee Kumbhaka, giver of bliss; by so doing, he will be free from digestion, phlegm and bilious disorders.

HATHA PRADEEPIKAA, UPADESHA 4, VERSE 43

सीत्कां दद्यात् सदा वक्त्रे घ्राणेनैव विसर्जयेत् । एवमभ्यास योगेन कामदेवो द्वितीयकः ॥

Seethkaam dadyaath sadaa Vaktre Ghraanenaiva Visarjayet | Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||

YOGAASANA, UPDESHAM 3, VERSES 4 & 5

द्वायेस्तु पादयोर् पाष्णि लात्वास्व-स्वानितम्बके जानुनी वक्षसि साधुर् बध्नाति करबन्धनैः एव<िवधिस्थितियर्त्र तर्त्र वायुमुक्तासनम् भवेदनन वशाशुद्धिर् मलस्थवायोमोचनम्

Dvayostu Paadayoho Paarshni Laatvaasva-svasvanitambake | Jaanunee Vakshasi Saadhur Badhnaati Karabandhanaihi || 3.4 ||

Evam-vidha-Sthitir-yatra Thathra Vayumukthaasanam | Bhavedanena Vashaashuddhir Malastha-Vayor-Mochanam || 3.5 ||

KUMBHAKA PADDHATHI, VERSE: 193

घोणा यां च मुखेनापि युगपत् पूरयेत् सदा । त्रिशलिना त्रिशुलाख्यः कुम्भ उक्तस्त्रिशूलनुत् ।।

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

Kriya Date 19-Jan-2012

YOGA RAHASYA, CHAPTER 5, VERSE: 22

मूत्रपिण्डयकृत्प्लीहवपाञ्चुद्धये निरन्तरम् । उपविश्य च सुप्ताघ पर्वतासनम् यसेत् ॥५-२२ ॥

Moothrapindayakritpleehavapaa-Shuddhaye Nirantaram | Upavishya Cha Supthaagha Parvathaasanam Abhyaseth ||5.22||

2. SHEETHALEE KUMBHAKA GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74

जीह्वया वायुमाकृष्य उदरे पूरयेत् शनैः । क्षणञ्च कुम्भकं कृत्वा नासाभ्यां रेचयेत् पुनः ॥

सर्वदा साधयेद्योगी शीतलीकुम्भकं शुभम् । �…जीर्णं कफपित्तं च नैव तस्य प्रजायते ॥

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || |

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

IN PARVATA ASANA, NEXT-

HATHA PRADEEPIKAA, UPADESHA 4, VERSE 43

सीत्कां दद्यात सदा वक्त्रे घ्राणेनैव विसर्जयेत् । एवमभ्यास योगेन कामदेवो द्वितीयकः ॥

Seethkaam dadyaath sadaa Vaktre Ghraanenaiva Visarjayet | Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||

YOGAASANA MAALAA SACITRA || VERSE: 25

पगथली संपुट करि हाथस्यौ पग उचाई । पगाका �…ंगुठा दोउ लेऊ परलीकानी तालवै लगावै। पछै दोउ हाथ पगामाहे करि नीचै करि चीरे आणि । पगाकी आगल्यापर कांकसी करे दृष्टि नासा �…ग्र । आसन कौगुण द्र बिषे कही भाति कौ रोग होई। यदि यह आसण करी आगानै सोवै जै�…वरजाई । गारोगपीडा होईतौ यह आसण करि मुलद्वार तेकि धरति । स्योंबिसे जैरोगनहोई तौ सूइछा आसन करीबौ करै ॥ जञरएञञ

Paqathalee Samputa Kari Haathasyau Paqa Ucaayee |

Pagaakaa Angutaa Dovu Levoo Paraleekaanee Taalavai Lagaavai | Pachaai Dovu Haatha Pagaamaahe Kari Neecai Kari Ceerai Aani | Pagaakee Aagalyaapara Kaankasee Karai Drishti Naasaa Agra | Aasana Kauguna Oodra Bishai Kahee Bhaati Kau Roga Hoyee | Yadi Yahu Aasana Karee Aagaanai Sovai Jaiavarajaayee | Gaarogapeedaa Hoyeetau Yahu Aasana Kari Mooladvaara Teki Dharati | Syaubaise Jairoganahoyee Tau Sooichaa Aasana Kareebau Karai ||25||

• 1. Be seated on the ground
• 2. Hold the corresponding feet by inserting hands under the pair of heels
• 3. Bring the heels towards chest
• 4. Fix the gaze at the tip of the nose
• 5. Remain in this pose 30 seconds

IN RUDRASANA NEXT -

KUMBHAKA PADDHATHI, VERSE: 192

sk«½NÔe[ capUyR xayR sUyeR[ pUryet!, inyMy pUryeÚae ya< xariyTva ywaivix. iÇneÇk…MÉk> àae´> iÇneÇe[ iÇisiÏd>.

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

KUMBHAKA PADDHATHI, VERSE: 193

ae[a ya< c muoenaip yugpt! pUryet! sda, iÇzUilna iÇzUlaOy> k…MÉ %´iôzUlnut!.

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

GHERANDA SAMHITA, UPADESHA 2, VERSES: 9 & 10

�…थ भद्रासनम् गुल्फो चू भध्यथमहभधरभभकभभन्न् रभद्भग्रह्मद्भग्रहभ समाहितः । पादाङ्गश्रे म्ह्यूभपरभभगचभ ध्रत्वा च पृष्ठदेशतः ॥

जालन्धरं समासाद्य नासाग्रमवलोकयेत् । भद्रासनं भवेदेतत् सर्वन्याधिविनाशकम् ॥

Gulphau cha Virushanasyadho vyuthkramena samaahitaha |

Paada-angushtau karaabhyaam cha Dhrutvaa cha prushta-deshataha ||2.9||

Jaalandharam samaasaadya Naasaagram avalokayet| BHADRA ASANAm bhavet etat Sarva-vyaadhi-vinaashakam ||2.10||

GHERANDA SAMHITA, UPADESHA-5, VERSE: 84

h<kare[ bihyaRit s>kare[ ivzet! pun>.

Ham-Kaarenabahih-Yaati Saha-KaarenaVishetPunaha |

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

JOGA PRADEEPIKAA, VERSES 215-219

दोउ पगथली संपुट करे एडि मेड़ के ढिड़ग़ धरे । �…र्घ हाथ को �…ंतर राखै लिलाट पगथल्या उपर दाखें ।।

दसे आङ्गरी �…ग्र मिलावै फणा �…ग्र पर ले पहरावैं । कहुणी लों भूपरि कर दाखै नली �…र कहणी मिलि ठां राखे ।।

सम करि राखै सकल सरीर नासाद्रिष्टि लगावे धीर । मुख मारंग सो वाई गहै �…सक्त होय तहां लो रहे ।।

इडा नाडि कर पवन उतारे वार सात या ज़ुगति विचारै। चंम्रश्रश्रेचर्म्रजभभ्र कुंभक साधै वार सात या जुगति �…राधै ॥

बंधू होय मूलमूत्र को वायविग्रहै कोय । या आसन कै करतही द्रवीमत सो होय II

Dovu Pathagali Samputa Karai Yedi Medra Ke Ding Dhare | Ardha Haath Ko Anthara Raakhai Lilaata Pathaqalyaa Upar Dhaakhai ||

Dase Aanguri Agra Milaavai Phanaa Agra Par Le Paharaavai | Kahunee Lom Bhuupari Kar Daakhai Nalee Ara Kahooni Mili Tam Raakhai ||

Sama Kari Raakhai Sakala Sareer Naasaadrishti Lagaave Dheer |

Mukha Maarga So Vaayee Gahai Asaktha Hoya Thahaam Lo Rahe ||

Idaa Naadi Kar Pavan Uthaare Vaar Saath Yaa Jugathi Vichaarai | Chadhthau Chadhthau Kumbhaka Saadhai Vaara Saath Yaa Jugathi Araadhai ||

Bandh Hoy Moola-Mootra Ko Vaaya Vigrahai Koy| Yaa Aasana Kai Karathahee DraveeMooth So Hoy||

5 – LAHIRI PRAANAAYAAMAA YOGA RAHASYA, 1st CHAPTER, VERSE: 100

GHERANDA SAMHITA, UPADESHA-5, VERSES :78-82

. Aw æamrI-k…MÉk>.

AxRraÇe gte yaegI jNtUna< zBdvijRte,

k[aER ipxay hSta ya< k…yaRt! pUrk-k…MÉkm!.

ïu[uyaÎi][e k[eR nadmNtgRt< zuÉm!, àwm< iˆHÁˆHInad< c v<zInadm! tt> prm!.

me"ˆHˆHRræamrI "{qaka<Sy< tt> prm!, turIÉerIm&d¼aidinnadankÊNÊiÉ>.

@v< nanaivxae nadae jayte inTym ysat!, AnahtSy zBdSy tSy zBdSy yae Xvin>.

XvnerNtgRt< Jyaeit JyaeitrNtgRt< mn>, tNmnae ivly< yait tiÖ:[ae> prmm! pdm!. @v<æamrIs<isiÏ> smaixisiÏmaßuyat!.

Ardha-raatre Gate Yogee Jantoonaam Shabda-varjite | Karnau Pidhaaya Hastaabhyaam Kuryaat Pooraka-Kumbhakam || 5.78 ||

Shrunuyaat Dakshine Karne Naadamantargatam Shubham | Prathamam Jhinjhimeenaadam Cha Vamsheenaadam Tataha Param ||5.79||

Megha-Jharjhara-Bhraamaree Ghantakamsyam Tataha Param | Turee-Bheree-Mrudangaadi-Ninaadaanaka-Dundubhihi ||5.80||

Evam naanaavidho Naado Jaayate Nithyamabhyasaath | Anaahatasya Shabdasya Tasya Shabdasya Yo Dhvanihi || 5.81 ||

Dhvanerantargatam Jyoti Jyotirantargatam manaha | Tanmano vilayamYaati Tad-vishnoh Paramam Padam | Evam BhraamareeSamshiddhihi Samaadhi-siddhim-aapnuyaath || 5.82 ||

KUMBHAKA PADDHATHI, VERSE: 171

yweò< pUryeÖayu< bÏe jalNxre †Fe, ùid x&Tva jle suÞva PlaivnIk…MÉkae Évet!.

YatheshtampoorayethVaayum BadhdheJaalandhareDhrude | HrudhiDhruthvaaJaleSupthvaa Plaavinee-KumbhakoBhaveth ||171||

AjÉ ÍxÉ®ÉxÉlÉÇ

rÉÉåÌlÉxjÉÉlÉMüqÉÎXçbÉëqÉÔsÉ bÉÌOûiÉÇ xÉÇmÉÏŽ aÉÑsnåûiÉUÇ qÉåQíûÉåmÉrÉïjÉ xÉͳÉkÉÉrÉ ÍcÉoÉÑMÇü M×üiuÉÉ ™ÌS xjÉÉÌmÉiÉÇ | xjÉÉhÉÑÈ xÉÇrÉÍqÉiÉåÎlSìrÉÉå�…cÉsÉ SØzÉÉ mÉzrÉlÉç pÉëÑuÉÉåUliÉUqÉç LiÉlqÉÉå¤ÉMümÉÉOûpÉåSlÉMüUÇ ÍxÉ®ÉxÉlÉÇ mÉëÉåcrÉiÉå ||

Yonisthaanamanghri moola gatitam sampeedya gulphetaram Medroparyatha sannidhaapya chibukam kritvaa hrudi sthaapitam | Sthaanuh samyamitendriyo'cala drushaa pashyan bhruvorantaram Etanmokshakapaata bhedanakaram siddhaasanam procyate ||

KUMBHAKA PADDHATHI, 66TH VERSE

pUriyTvaNtra sMykœ ù¾g™aiÝyaegt>, svaRgSyak…Ânen k…iMÉte sUúmicNtnat!. pavRtIv±Éenae´> sMykœ VyanSy k…MÉk>.

Poorayitvaantharaa Samyak Hrujjagad-Vyaapti-Yogathaha | Sarvaagaya-Aakunchanena Kumbhithe Sookshma-Chinthanaath || Paarvathee-Vakthra-Bhenokthaha Samyak Vyaanasya Kumbhakaha ||66||

KUMBHAKA PADDHATHI, VERSE: 79

inmIlaeNmIlne Ty®va pIQe kaóimv iSwit>, neÇyaeí zrIrSy kªmRk…MÉ> s %Cyte.

Nimeelon'meelaneThyakthvaa Peete Kaashtam Iva Sthithihi | Nethrayoshva Shareerasya Koormakumbhaha Sa Uchyathe ||79||

KUMBHAKA PADDHATHI, VERSES: 77 & 78

ओदनग्रासवद्वायुं कण्ठेनापूरयेच्छन्। तं रोधयेद्यथाकालं बध्वा जालन्धरं दृढम् ॥

कण्ठेन रेचनं कुर्यात् नागकुम्भः शिवोदितः । क्ष्यां जयेत् पिपासां च फलमस्य समीरितम् ॥

Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77||

Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha | Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||

JOGA PRADEEPIKAA, VERSES 215-219

दोउ पगथली संपट करे एडि मेड के ढिड़ग़ धरे। �…र्घ हाथ को �…ंतर राखै लिलाट पगथल्या उपर दाखें ।।

ा �…ग्र पर ले पहल कहणी लों भपारि कर दाखे नली �…र कहणी मिलि ठां राखे ॥ sm kir raoE skl srIr nasaiÔiò lgave xIr, muo marg sae va$ ghE As´ haey tha< lae rhe.

#fa naif kr pvn %tare var sat ya jugit ivcarE, cÉRèjÉÉæ cÉRèjÉÉæ MÑüqpÉMü saxE var sat ya jugit AraxE.

b<x! haey mlmUÇ kae vayiv¢hE kaey, ya Aasn kE krthI ÔvImUt sae haey.

KUMBHAKA PADDHATHI, VERSE: 70

वांण्वितेनाशुगं कर्षन् कुर्वन्तूच्चतरं स्वनम्। धारयेच्छेदुदानस्य प्रकृतिः कुम्भकः स्मृतः.

Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi: Kumbhaka: Smruthaha || 70 ||

KUMBHAKA PADDHATHI, 87TH VERSE

सूर्येण पूरयेत् प्राण कुम्भयीत्वा यथाविधिः। रेचयेदन्यमार्गेण पुनस्तेन प्रपूरयेत्। येन त्यजेत्तेनापूर्य चाग्निषोमाख्यकुम्भकः.

Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi | Rechayeth Anya-Maargena Punas-Thena Prapoorayeth || Yena Thyajeth Thenaapoorya Chaagnishomaakhya-kumbhakaha ||87||

Practicing Padma asana half way through is called Ardha PADMA ASANA PADMA ASANA

हठप्रदीपिका उपदेशं २ स्लोक ३१-३३

उत्तानौ चरणौ कृत्वा चोरु संस्थौ प्रयत्नतः । ऊरुमद्ये ततोथानौ पाणी कृत्वा तु तादृशौ ॥

दष्टिं विन्यस्य नासाग्रे दन्तमूलं च जिल्लया । उत्तप्य चिबुकं वक्षस्यूत्ताप्य भवनं शनैः ॥

इदं पद्मासनं प्रोक्तं सर्व व्याधि विनाशनम । दर्लभं येन केनापि धीमता लभ्यते भुवि ॥

Uththanau Charanau Kruthvaa choru-Samsthau Prayathnathaha | Oorumadhye Thathoththaanau Paanee Kruthvaa Thu thaadrushau ||2.31||

Drushtim vinyasya naasaagre Dantamoolam cha jihvayaa | Uttapya chibukam vakshas Yuttaapya bhavanam shanaihi ||2.32||

Idham Padmaasanam Proktham Sarva-Vyaadhi-Vinaashanam | Durlabham yena kenapi Dheemataa labhyate bhuvi ||2.33||

• 1. Place the right foot on the left thigh
• 2. Now Place the left foot under the right thigh
• 3. Concentrate on the tip of the nose. Keep your hands on your thighs in chin mudra
• 4. Settle in this posture for 30 seconds

IN ARDHA PADMA ASANA, NEXT

KUMBHAKA PADDHATI, VERSE: 69

नोभ्यां चाकर्षयेद्वायुं बलात् हृत्स्थानमानयेत्। उत्कृष्योत्कृष्य हृत्स्थानात् कण्ठतालु भ्रुवोऽन्तरे॥ मूर्धान्तं चेद्गतायातः कृत्तिश्रेष्ठायकम्भकः.

NobhyaamChaakarshayethVaayum BalaathHruth-Sthaanamaanayeth | UthkrushyothkrushyaHruth-Sthaanaath Kanta-ThaalauBhruvo'nthare || MoordhnaanthamChethGathaayaatha--Krutti-Shreshtaakhya-Kumbhakaha ||69||

KUMBHAKA PADDHATHI, VERSE: 70

वांण्वितेनाशुगं कर्षन् कुर्वन्तूच्चतरं स्वनम्। धारयेच्छेदुदानस्य प्रकृतिः कुम्भकः स्मृतः.

Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi: Kumbhaka: Smruthaha || 70 ||

KUMBHAKA PADDHATI, VERSE: 62

नाभावपूर्य वायुश्चेत् देहे व्याप्य विचारितः। कुम्भिते ज्वलनं ध्यायेत् समानस्य तु कुम्भकः.

Naabhaavaapoorya Vaayushcheth Dehe Vyaapya Vidhaaritaha | Kumbhithe Jvalanam Dhyaayeth Samaanasya Thu Kumbhakaha ||62||

KUMBHAKA PADDHATHI, 66TH VERSE

पूरयित्वान्तरा सम्यक् ह्रृज्जगद्व्याप्ति-योगतः। सर्वागय-आकुञ्चनेन कुम्भिते सूक्ष्म-चिन्तनात्। पार्वतीवक्त्र भेनोक्तः सम्यक् व्यानस्य कुम्भकः.

Poorayitvaantharaa Samyak Hrujjagad-Vyaapti-Yogathaha | Sarvaagaya-Aakunchanena Kumbhithe Sookshma-Chinthanaath || Paarvathee-Vakthra-Bhenokthaha Samyak Vyaanasya Kumbhakaha ||66||

KUMBHAKA PADDHATI, VERSE: 99

आरेकपूरामनसा नाभ्याधाशुगं धृतिः। समः कुम्भो भगवता प्रोक्तः श्रीचन्द्रमौलिना.

Aarekapooraa-Manasaa Naabhyaadhaashugam Dhruthihi | Samaha Kumbho Bhagavathaa Prokthaha ShreeChandramoulinaa ||99||

• 4. When you cannot hold any more relax
• 5. Do this 21 times

IN ARDHA PADMA ASANA, NEXT-

KUMBHAKA PADDHATI, VERSE: 90

कायस्यान्तर्बहिव्याप्तिः शान्तकुम्भक उदाहृतः। स्वान्योरन्तरे रुध्वा कुम्भयेद्यदि मारुतम्.

Kaayasyaanthar-Bahih-Vyaapthihi Shaantha-Kumbhaka Udhaahruthaha | Sthaanayoranthare Rudhvaa Kumbhayeth Yadhi Maarutham ||90||

SAURA PURAANA, CHAPTER 12, LINES: 22-24

KUMBHAKA PADDHATHI, VERSE: 28

सुषुम्नान्तर्गतं तस्यां निर्विकल्पेन चेतसा, धारयेन्मारुतं योगी सोऽन्तःकुम्भः शिवोदितः.

SushumnaanthargathamThasyaam Nirvikalpena Chethasaa | Dhaarayen-maarutham Yogee So'nthah-Kumbhah-Shivodhithaha ||28||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्। धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः. Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

GHERANDA SAMHITA, UPADESHA-5, VERSE: 84

हंकारेण बिह्यार्ति संकारेण विशेत् पुनः.

Ham-Kaarenabahih-Yaati Saha-KaarenaVishetPunaha |

JOGA PRADEEPIKAA, VERSES 477 TO 481

- 1. Along with the a humming sound inhale completely
- 2. Without using the fingers to close the nose retain the breath inside as long as you can
- 3. When you can't hold more, release the breath through the nostrils without humming
- 4. Repeat this 21 times

IN ARDHA PADMA ASANA, NEXT

KUMBHAKA PADDHATHI, VERSE 134

bladak;RyeÖayu< yavt! ºa[sumuÔ[m!, k…MÉye½ twa vayu< k…MÉrajae=ymIirt>.

Balaadhaakarshayeth Vaayum Yaavath Ghraana-Sumudranam| Kumbhayechcha Thathaa Vaayum Kumbharaajo'yameerithaha||134||

8. SURYA BHEDANA KUMBHAKA KUMBHAKA PADDHATHI, VERSES, 126-127

ÌSlÉåzÉqÉiqÉïlÉÉM×üwrÉ oÉɽuÉÉrÉÑÇ xÉzÉoSMüqÉç | rÉÉuÉiÉç ™iMühPûrÉÉåaÉÈ xrÉÉSÉlÉZÉÉaÉëÍzÉZÉÉaÉëMüqÉç ||

mÉÔUÌrÉiuÉÉ rÉjÉå¹Ç iÉÇ MÑüÎqpÉiÉÇ cÉåQûrÉÉ irÉeÉåiÉç | xÉÔrÉïpÉåSÉYrÉ MÑüqpÉÉå�…rÉÇ mÉÑlÉÈ mÉÑlÉËUqÉÇ cÉUåiÉç ||

Dineshavarthmanaakrushya Baahya-Vaayum Sashabdhakam | Yaavath Hruth-Kantayogaha Syaadhaanakhaagrashikhaagrakam ||126||

Poorayithvaa Yatheshtam Tham Kumbhitham Chedayaa Thyajeth | Sooryabhedaakhya-Kumbho'yam Punaha Punarimam Chareth ||127||

YOGAASANA MAALAA SACITRA, VERSE: 87

डाई जांघ परिकरि जीमणौ पग डाई पाषती आणि । फणा दोउ धरति टेकी बारला गुल्फ कुला की बारिली कानी लगावै। डावा हाथकी आगुल्या की बीचली स्यंधि स्यू। जीमणा हाथकी आगुल्या का �…ंग्र लगावै। ऊपरा थली सुधा हाथ राषै हथेली की बारली कोर मेड़ उर्द्ध लगावै। द्रिष्टि त्रिकुटी आसण कौगुण गरमी आदिदि रोग जाय सीतल रहे।

Paga Daayee Paashati Aani | Phanaa Dovu Dharathi Tekee Baarala Gulpha Kulaa Kee Baarilee Kanee Lagaavai | Daavaa Haathakee Aagulyaa Kee Beechali Syandhi Syoo | Jeemanaa Haathkee Aagulyaa Kaa Angra Lagaavai | Ooparaa Thalee Sudhaa Haatha Raashai Hathelee Kee Baaralee Kora Medra Urddha Lagaavai | Drishti Thrikutee Aasana Kauguna Garami Aadhidhi Roga Jaaya Seethala Rahai ||87||

GHERANDA SAMHITA, UPADESHA-3, VERSE: 10

. Aw %fœfIyan-bNx>.

%dre piím< tan< naÉeêXv¡ tu karyet!, %fœfan< k…éte ySmadivïaNt< mhaZÉg>, %fœfIyan< TvsaE bNxae m&Tyu-mat¼-kesrI.

Udare pashchimam taanam Naabheroordhvam tu kaarayet |

Uddaanam kurute yasmat Avishraantam mahaakhagaha | Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-Kesaree || 3.10 ||

GHERANDA SAMHITA, UPADESHA 3, VERSE: 12

.Aw jalNxrbNxkwnm!. k{Qs»aecn< k«Tva icbuk< ùdye Nyset!, jalNxre k«te bNxe ;aefzaxarbNxnm!.

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset | Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||

GHERANDA SAMHITA, UPADESHA-5, VERSES 75- 77

. Aw Éiôkak…MÉk> . ÉôEv laehkara[a< ywa³me[ s<æmet!, twa vayum! c lÉÉxÉÉprÉÉqÉÑpÉÉprÉÉÇ calyeCDnE>.

@v<ivMzitvar< c k«Tva k…yaR½ k…MÉkm!, tdNte calyeÖayu< pUvaeR´< c ywaivix.

iÇvar< saxyeden< Éiôkak…MÉk< suxI>, n c raegae n c ¬ez AaraeGy< c idne idne.

Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet | Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalayet shanaihi || 5.75 ||

Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam | Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||

Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam Sudheehi | Na Cha Rogo Na Cha Klesha Aarogyam Cha Dhine Dhine || 5.77 ||

HATHA PRADEEPIKAA, UPADESHA 4, VERSE 43

xÉÏiMüÉÇ S±ÉiÉç xÉSÉ uÉY§Éå bÉëÉhÉålÉæuÉ ÌuÉxÉeÉïrÉåiÉç | LuÉqÉprÉÉxÉ rÉÉåaÉålÉ MüÉqÉSåuÉÉå ̲iÉÏrÉMüÈ ||

Seethkaam dadyaath sadaa Vaktre Ghraanenaiva Visarjayet | Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||

GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74

ÎeÉÀûrÉÉ uÉÉrÉÑÇ AÉM×üwrÉ ESUå mÉÔUrÉåiÉç zÉlÉæÈ | ¤ÉhÉÇ cÉ MÑüqpÉMÇü M×üiuÉÉ lÉÉzÉÉprÉÉÇ UåcÉrÉåiÉç mÉÑlÉÈ || xÉuÉïSÉ xÉÉkÉrÉåiÉç rÉÉåaÉÏ zÉÏiÉsÉÏ MÑüqpÉMÇü zÉÑpÉqÉç | AeÉÏlÉÇ MüTü-ÌmɨÉÇ cÉ lÉæuÉ iÉxrÉ mÉëeÉÉrÉiÉå ||

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || |

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

YOGAASANAM, VERSE: 5

दक्षाघ्रिं वामपादस्य जङ्घोपरि निधाय च । द्यः पाणिं जानुपार्श्वयोः स्पृशेत्कुमितराङ्घ्रिणा ॥ एवंविधासनं यत्र तत्रैकाङ्घ्र्यासनं भवेत् । ्रह्मशभद्भद्वद्यक्तूलमन्नलम धरभम्भूलभगशभत्र चभ टभद्रसभाभित्र ञञ

Dakshnaanghrim Vaama-Paadhasya Janghopari Nidhaaya Cha Dvyaha Paanim Jaaupaarshvayoho Sprusheth-kumitharaanghrinaa | Evamvidhaasanam Yathra Thathraikaanghryaasanam Bhaveth | Rakthashuddhiranena syaajjvaranaasham cha moolataha ||5||

GHERANDA SAMHITA, UPADESHA 3, VERSE: 12

.Aw jalNxrbNxkwnm!.

k{Qs»aecn< k«Tva icbuk< ùdye Nyset!,

jalNxre k«te bNxe ;aefzaxarbNxnm!.

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset | Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||

DISCLAIMER: This technique is not intended to be a substitute for professional medical diagnosis or treatment. Individuals with any type of medical condition, the elderly, children below 14, women who are pregnant or suspect they may be pregnant are advised to seek professional medical advice before practicing this technique. Viewers who are not on two-way video conferencing are cautioned that they are practicing these techniques at their own risk.

MATSYENDRA ASANA TRISHOOLA KUMBHAKA SEETKAAREE PRAANAAYAAMA SHEETALEE KUMBHAKA TRINETRA KUMBHAKA

GHERANDA SAMHITA, UPADESHA 2, VERSE 22-23

Udharam Pashchimaabhaasam Kruthvaa Thishtathi Yathnataha | Namraangam Vaamapaadham Hi Dakshajaanoopari Nyaseth ||2.22||

Thathra Yaamyam Koorparam Cha Yaamya Kare Cha Vakthrakam | Bhruvor-Madhye Gathaa Drushtihi Peetam Matsyendram Uchyathe ||2.23||

KUMBHAKA PADDHATI, VERSE 193

Ghonaabhyaam Cha Mukhenaapi Yugapath Poorayeth Sadhaa | Thrishoolinaa Trishoolaakhyaha Kumbha Ukthas-Trishoolanuth ||193||

HATHA PRADEEPIKAA, UPADEHSHA 4, VERSE 43

Seethkaam Kuryaath Tathaa Vaktre Ghraanenaiva Vijhrumbhikaam | Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||

GHERANDA SAMHITA, UPADESHA 5, VERSE 73

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 ||

YOGAASANA MAALAA SACITRA, VERSE: 76

॥ �…थ वराहासनम् पगथली की माहिली कोर् मिलाई फणा पाणि कड़ू बैसे । एडी मूलद्वार नीचै राषै जांघ छीद्र �…ंगूल च्यारी �…ंत्र । हाथ दौ कांघापरि आणि मौरा हथेली �…ंगुली काठी लगावै। हाथ जोडि लगाई राषै द्रिष्टि नासा�…ग्र । �…सण को गुण �…डिठ बण आदिदे गुबडा जाई।

Pagathalee Kee Maahilee Kora Milaayee Phanaa Paani Ookadu Baise | Edee Mooladvaara Neechai Raashai Jaangha Cheedra Angoola Chyaaree Anthra | Haatha Dovu Kaandhaapari Aani Mauraa Hathelee Angulee Kaatee Lagaavai | Haatha Jodee Lagaayee Raashai Drishti Naasaagra | Aasana Kau Guna Aadita Bana Aadhidhe Gubadaa Jaayee || 76 ||

• 1. Stay on the floor in the squatting position
• 2. Keep the feet together and place the heels at the buttocks
• 3. Spread the toes apart
• 4. Raise the knees and press the abdomen with thighs
• 5. Join the palms together and take them to the back
• 6. Fix the gaze at the tip of the nose.
• 7. Stay in this pose 30 seconds

IN VARAHA ASANA, NEXT

KUMBHAKA PADDHATHI, VERSE: 193

"ae[a ya< c muoenaip yugpt! pUryet! sda, iÇzUilna iÇzUlaOy> k…MÉ %´iôzUlnut!.

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

HATHA PRADEEPIKAA, UPADESHA 2, VERSE 37

गुल्फो च वृषणस्याधः सीवन्याः पार्श्वयोः क्षिपेत् । पार्श्वपादौ त् पाणी यां दृढं बदुध्वा तु निश्चलम् ॥

Gulphau Cha Vrushaanasyaadhaha Seevanyaaha Paarshvayoho Kshipeth | Paarshvapaadhau Thu Paaneebhyaam Dhrudam Badhvaa Thu Nishchalam ||2.37||

HATHA PRADEEPIKAA, CHAPTER 4, VERSE 64

उåcÉMÇü mÉÔUMÇü irÉYiuÉÉ xÉÑZÉÇ rɲÉrÉÑkÉÉUhÉqÉç |

rechakam poorakam tyaktvaa sukham yadvaayudhaaranam | praanaayaamo (a)yamityuktah sa vai kevalakumbhakah ||

JOGA PRADEEPIKAA, VERSES 477 TO 481

JOGA PRADEEPIKAA, VERSES 491 TO 493

HATHA SANKETA CHANDRIKA , CHAPTER 10, LINE 28

KUMBHAKA PADDHATHI, VERSE: 190

॥ �…थ कुमुदुकुम्भकः ॥ पूरयेच्चन्द्रमार्गेण धारयित्वाध्वजायुधे । रेचयेत्तमुभा यां चेत्कुमुदः कुम्भकः स्मृतः ॥

Poorayeth Chandra-Maargena DhaarayithvaaDhvajaayudhe | RechayethThamUbhaabhyaam ChethKumudaha Kumbhakaha Smruthaha ||190||

qÉɧÉÉ wÉÉåQûzÉmÉÔUå xrÉѶÉiÉÑwwÉwšxiÉÑ MÑüqpÉMåü | ²Ȩ́ÉzÉSìåcÉMåü mÉëÉå£üÉÈ qÉɧÉÉMÑüqpÉÈ xÉqÉÏËUiÉÈ.

qÉɧÉÉMÑüqpÉç ™ÌSM×üiÉÈ zÉÉåwÉMüÈ xÉqmÉëMüÐÌiÉïiÉÈ | SÉWûlÉÉå lÉÉÍpÉxÉÇxjÉÉlÉÉå qÉɧÉÉMÑüqpÉÉå mÉëMüÐÌiÉïiÉÈ.

xuÉÉÍkɹÉlÉÑaɶÉÉrÉÇ msÉÉuÉlÉÉå�…qÉ×iÉxÉåcÉlÉÈ | qÉÔsÉÉkÉÉUå M×üiɶÉÉrÉÇ MüÌOûlÉÏMüUhÉÉå qÉiÉÈ ||

mÉÑlÉÈ MühOûÉlÉÑaÉÉå mÉgcÉ urÉÔWûlÉÈ xrÉÉiÉç xÉ MÑüqpÉMüÈ, oÉë¼xjÉÉlÉÌlÉrÉÉåaÉålÉ qÉÑÌ£üSÈ mÉëMüÐÌiÉïiÉÈ.

éXva "aenayug< k…yaRugpid ;qœ³mat!, ÉUtzuiÏirit àae´ Aaidnawen zMÉuna.

Maatraa shodashapoore syushcatushshashtyastu kumbhake | Dvaatrimshadrechake prktaah maatraakumbhaha sameeritaha || 153 ||

Maatraakumbho hrudikritaha shoshakah samprakeertitah | Daahano naabhisamsthaano maatraakumbho prakeertitah || 154 ||

Svaadhishtaanugashchaayam plaavano(a)mrutasechanah | Moolaadhaare krutashchaayam katineekarano matah || 155 ||

Punah kantanugo panja vyoohanah syat sa kumbhaka | Brahmasthaananiyogena muktitah parikeerthitah || 156 ||

RudhvaaGhonaayugamKuryaath YugapadyadiShatkramaath | Bhootha-ShuddhirithiProkthaha AadhinaathenaShambhunaa ||157||

KUMBHAKA PADDHATI, VERSE: 169

AilzBdyut< vegat! pUryet! k…MÉyeÄt>, sailzBdaCDnE rekat! æamrIk…MÉkae mune>.

Alishabdhayutham Vegaath Poorayeth Kumbhayeth-Thathaha | SaalishabdhaathShanai Rekaath Bhraamareekumbhako Munehe ||169||

सकुद् रेचपूरा यां कुम्भोऽयं चान्तुंह

Sakrud-Rechapooraabhyaam Kumbho'yamChaantharangakaha ||168||

GHERANDA SAMHITA, UPADESHA-5, VERSES 75- 77

॥ �…थ भस्त्रिकाकुम्भकः ॥ भस्त्रैव लोहकाराणां यथाकमेण संभ्रमेत् । तथा वायुम् च लभभयभभपरभभटभद्भप्रमभद्र चालयेच्छन् : ॥ एवंविम्शतिवारं च कृत्वा कुर्याच्च कुम्भकम् । तदन्ते चालयेद्वायुं पूर्वोत्तं च यथाविधि ॥

त्रिवारं साधयेदेनं भस्त्रिकाकुम्भकं सुधीः । न च रोगो न च क्लेश आरोग्यं च दिने दिने ॥

Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet | Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalayet shanaihi || 5.75 ||

Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam | Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||

Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam Sudheehi | Na Cha Rogo Na Cha Klesha Aarogyam Cha Dhine Dhine || 5.77 ||

�…थ सिद्धासनं

योनिस्थानकमङ्घिमूल घटितं संपीड्य गुल्फेतरं मेडोपर्यथ सन्निधाय चिबुकं कृत्वा हृदि स्थापितं । स्थाणः संयमितेन्द्रियोऽचल दुशा पश्यन् भ्रृवोरन्तरम् एतन्मोक्षकपाटभेदनकरं सिद्धासनं प्रोच्यते ॥

Yonisthaanamanqhri moola qatitam sampeedya qulphetaram

Medroparyatha sannidhaapya chibukam kritvaa hrudi sthaapitam | Sthaanuh samyamitendriyo'cala drushaa pashyan bhruvorantaram Etanmokshakapaata bhedanakaram siddhaasanam procyate ||

KUMBHAKA PADDHATHI, VERSES: 77 & 78

आर्दना ग्रासवद् वायुं कण्ठेनापूर्ययेत् शनैः | तं रोधयेद्यथा कालं बद्ध्वा जालन्धरं दृढम् || कण्ठेन रेचनं कुर्यात् नागकुम्भः शिवोदितः | क्षुधां जयेत् पिपासां च फलमस्य समीरितम् ||

Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77||

Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha |

KUMBHAKA PADDHATHI, VERSE: 192

सक्रचन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकुम्भकः प्रोक्तः

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

KUMBHAKA PADDHATHI, VERSE: 193

घ्राणाभ्यां च मुखेनापि युगपत् पूरयेत् सदा । त्रिशूलिना त्रिशूलाख्यः कुम्भ उक्तस्त्रिशूलनुत् ॥

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

KUMBHAKA PADDHATHI, VERSE: 79

निमीलोन्मीलने त्यक्त्वा पीठे काष्टमिव स्थितिः । नेत्रयोश्च शरीरस्य कूर्मकुम्भः स उच्यते ॥

Nimeelon'meelaneThyakthvaa PeeteKaashtam Iva Sthithihi | Nethrayoshcha Shareerasya Koormakumbhaha Sa Uchyathe ||79||

आरेकपूरमनसा नाभ्याधाशुगं धृतिः । समः कुम्भो भगवता प्रोक्तः श्रीचन्द्रमौलिना ॥

Aarekapooraa-Manasaa Naabhyaadhaashugam Dhruthihi | Samaha Kumbho Bhagavathaa Prokthaha ShreeChandramoulinaa ||99|

KUMBHAKA PADDHATHI, VERSE: 192

सक्रचन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकुम्भकः प्रोक्तः

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

KUMBHAKA PADDHATHI, VERSE: 193

घ्राणाभ्यां च मुखेनापि युगपत् पूरयेत् सदा । त्रिशूलिना त्रिशूलाख्यः कुम्भ उक्तस्त्रिशूलनुत् ॥

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

KUMBHAKA PADDHATI, VERSE: 99

आरेकपूरमनसा नाभ्याधाशुगं धृतिः । समः कुम्भो भगवता प्रोक्तः श्रीचन्द्रमौलिना ॥

Aarekapooraa-Manasaa Naabhyaadhaashugam Dhruthihi | Samaha Kumbho Bhagavathaa Prokthaha ShreeChandramoulinaa ||99||

GHERANDA SAMHITA, UPADESHA 2, VERSE 12

॥ �…थ वज्रासनम् ॥ जङ्घा यां वज्रवत् कृत्वा गुदुपार्श्वे पदावुभौ । वज्रासनं भवेदेतत्योगिनां सिद्धिदायकम् ॥

Janghaabhyaam Vajravath Kruthvaa Gudha-Paarshve Padhaavubhau | Vajraasanam Bhavedethad Yoginaam Siddhidaayakam ||2.12||

KUMBHAKA PADDHATI, VERSE: 110

चक्रकुम्भकं द्विधा कुर्यादग्निषोमं तथैकधा । शङ्कुम्भोऽयमीञोन पूर्ववद् द्विविधः स्मृतः ॥११०

chakrakumbhakam dvidhaa kuryaadagnishomam tathaikadhaa |

cÉ¢üMÑüqpÉMÇü ̲kÉÉ MÑürÉÉïSÎalÉwÉÉåqÉÇ iÉjÉæMükÉÉ | zɃ¡ûMÑüqpÉÉå�…rÉqÉÏzÉålÉ mÉÔuÉïuÉSè ̲ÌuÉkÉÈ xqÉ×iÉÈ ||110

chakrakumbhakam dvidhaa kuryaadagnishomam tathaikadhaa | shankakumbho (a)yameeshena poorvavad dvividhah smrutah || 110

KUMBHAKA PADDHATHI, VERSE 112

उभा यां पूरणं यत्र रेचनं सूर्यवत्र्मना । गदाकुम्भः शिवेनोक्तो योगिनो बलकारकः ॥

Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||

YOGAASANA MAALAA SACITRA, VERSE 102

pr Aas[ kaE gu[ Aas[ kaE gu[ caerais va# ja$ pvn srl bhE

Para Aasana Kau Guna Aasana Kau Guna Choraasi Vaayi Jaayee Pavana Sarala Bahai || 102 ||

KUMBHAKA PADDHATI, VERSE: 110

cÉ¢üMÑüqpÉMÇü ̲kÉÉ MÑürÉÉïSÎalÉwÉÉåqÉÇ iÉjÉæMükÉÉ | zɃ¡ûMÑüqpÉÉå�…rÉqÉÏzÉålÉ mÉÔuÉïuÉSè ̲ÌuÉkÉÈ xqÉ×iÉÈ ||110

chakrakumbhakam dvidhaa kuryaadagnishomam tathaikadhaa | shankakumbho (a)yameeshena poorvavad dvividhah smrutah ||

VERSE: 110

cÉ¢üMÑüqpÉMÇü ̲kÉÉ MÑürÉÉïSÎalÉwÉÉåqÉÇ iÉjÉæMükÉÉ | zɃ¡ûMÑüqpÉÉå�…rÉqÉÏzÉålÉ mÉÔuÉïuÉSè ̲ÌuÉkÉÈ xqÉ×iÉÈ ||110 chakrakumbhakam dvidhaa kuryaadagnishomam tathaikadhaa | shankakumbho (a)yameeshena poorvavad dvividhah smrutah ||

YOGAASANA MAALAA SACITRA, VERSE: 67

दो पगथली जोडी संपूट करे । हाथ दो पगा बिचि आणि तलै करि बारै ल्यायी म्द्रह्मथ्ह्रहरभम माहिली संधि राष्ठे । पाछै दो हाथा की कागसी करी पग उंचाई काकसी सषा परी राषै । पग ललाट मोडी ज्यु लगावै स्ध्रष्टि नासा �…ग्र । आसण कौगुण पवन समाहित होइ ॥

Dovu Pagathalee Jodee Sampoota Karai | Haatha Dovu Pagaa Bichi Aani Thalai Kari Baarai Lyaayee Koohanyaa

Maahilee Sandhi Raashai | Paachai Dovu Haathaa Kee Kaagasee Karee Paga Unchaayee Kaakasee Sashaa Paree Raashai | Paga Lalaata Modi Jyu Lagavai Drishti Naasaa Agra | Aasana Kauguna Pavana Samaahita Hoyi || 67 ||

KUMBHAKA PADDHATHI, VERSE: 28

su;uM[aNtgRt< tSya< inivRkLpen cetsa, xaryeNmaét< yaegI sae=Nt>k…MÉ> izvaeidt>.

SushumnaanthargathamThasyaam NirvikalpenaChethasaa | Dhaarayen-maarutham Yogee So'nthah-Kumbhah-Shivodhithaha ||28||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे कमेण यत् । धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः ॥

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

JOGA PRADEEPIKAA, 220 to 222 VERSES

दोउ पगथली भूपरी धरै कोर माहिली ऐसे करे। कोर मिलाई उकड बैसे जंघा छाती �…ग्र निवेसे ॥ च्यबूक गोडा उपरि करै नासाद्रिष्टि �…चल ले धरै । भुजा परसपर पकडे दोई खवां लागनी कठिन जु सोई ॥

बहुरि उभै भुज कीजु कलाई कला गोडा �…ग्र धरै लगाई। यो आसन चढतौ जु करावै मृगी आवती कदे न आवै ॥

Dovu Pagathalee Bhooparee Dharai Kora Maahilee Aise Karai | Kora Milaayee Ukada Baise Janghaa Chaathee Agra Nivese ||220|| Chyabooka Godaa Upari Karai Naasaadrishti Achala Le Dharai | Bhujaa Parasapara Pakade Doyee Khavaam Laaganee Katin Ju Soyee ||221||

Bahuri Ubhai Bhuja Keeju Kalaayee Kalaa Godaa Agra Dharai Lagaayee | Yo Aasana Chadathau Ju Karaavai Mrigee Aavathee Kadhe Na Aavai ||222||

KUMBHAKA PADDHATHI, VERSE: 70

vaiNvtenazug< k;Rn! k…vRNtU½tr< Svnm!, xarye½eÊdanSy àk«it> k…MÉk> Sm&t>.

Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi:Kumbhaka: Smruthaha || 70 ||

KUMBHAKA PADDHATHI, VERSES: 77 & 78

आध्ना ग्रासवद्वायुं कण्ठेनापूरयेच्छनैः, तं रोधयेद्यथाकालं बद्ध्वा जालन्धरं दृढम् |

कण्ठेन रेचनं कुर्यात् नागकुम्भः शिवोदितः, क्षुधां जयेत् पिपासां च फलमस्य समीरम् |

Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77||

Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha | Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||

KUMBHAKA PADDHATHI, VERSE: 79

निमीलोन्मीलने त्यक्त्वा पीठे काष्ठमिव स्थितिः, नेत्रयोश्च शरीरस्य कूर्मकुम्भः स उच्यते |

Nimeelon'meelaneThyakthvaa PeeteKaashtam Iva Sthithihi | Nethrayoshcha Shareerasya Koormakumbhaha Sa Uchyathe ||79||

GHERANDA SAMHITA, UPADESHA, VERSE: 39

॥ �…थ मकरसनम् ॥ �…ध्यास्यः शेते हृदयं निधाय भूमौ च पादौ च प्रसार्यमाणौ । शिरश्च धृत्वा करदण्डयुग्मे देहाश्रिकारं मकरासनं तत् ॥

Adhyaasyah-Shethe Hrudayam Nidhaaya Bhoomau Cha Prasaaryamaanau | Shirashcha Dhruthvaa Kara-Dhanda-Yugme Dehaagnikaaram Makaraasanam Thath ||2.39||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्, धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः |

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

HATHA RATNAAVALEE , UPADESHA 3, VERSE: 55

पृष्ठं सम्पीड्य गुल्फाभ्यां जान्वङ्गे सवल्याकृति, हस्तौ पादतले क्षिप्तौ मण्डूकं पाददोष्हृत |

Prushtam Sampeedya Gulphaabhyaam Jaanvange Savalayaakruthihi | Hasthau Paadhathale Kshipthau Mandookam Paadhadhoshahruth ||3.55||

आध्ना ग्रासवद्वायुं कण्ठेनापूरयेच्छनैः, तं रोधयेद्यथाकालं बद्ध्वा जालन्धरं दृढम् |

कण्ठेन रेचनं कुर्यात् नागकुम्भः शिवोदितः, क्षुधां जयेत् पिपासां च फलमस्य समीरम् |

Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77||

Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha | Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||

• 1. UPANISHAD

• 1. Sit straight in either Vajra asana or Padma asana
• 2. Close your eyes
• 3. Keep your hands relaxed
• 4. Sit in a deep receptive mood to receive initiation

KUMBHAKA PADDHATI, VERSE: 143

ककचञ्चुवदास्येनापूर्य वायुं निरोधयेत्!, ऊर्ध्वजिह्वां समानीय पिबेद्धारामृतं सुधीः. रेचयेद् घ्राणरन्ध्राभ्यां शीतलीकाकचञ्चुकः. 143.

Kaaka-Chanchuvadhaasyenaa-Poorya Vaayum Nirodhayeth | Oordhvajihvaam Samaaneeya Pibeth Dhaaraamrutham Sudheehi || Rechayeth Ghraana-Randhraabhyaam Sheethalee-Kaaka-Chanchukaha ||143||

JOGA PRADEEPIKAA, VERSES: 337 to 339

दोउ हाथ पगां द्धुभद्रचभ आने तिनको गोडा नीचै ठानै। बहुरि पाखत्या ब्�…झीझ ल्यावै पुनह युगति ऐसे ठहरावे ॥

बहुरि मोडि पाठा ने आने करि परिल्याच काकसी ठाने । दोउ पाद �…धर करि राखै नासा �…ग्र द्रिष्टि को दाकै ।।

पवन धारणा सहित जो आसन साधै थीर । दिवस सात साधन किया नुमल सोय सरीर 11

Dovu Haatha Pagaam vichi Aane Tinako Godaa Neechai Thaanai | Bahuri Paakhatyaa Baahari Lyaavai Punaha Yugati Aisai Thaharaavai ||337||

Bahuri Modi Pathaa Ne Aane Kari Parilyaayi Kaakasee Thaanai | Dovupaada Adhara Kari Raakhai Naasaaa Agra Drishta Ko Daakai ||338||

Pavana dhaaranaa sahita jo aasana saadhai theera | Divasa saata saadhana kiyaa nrumala hoya sareera ||339||

HATHA RATNAAVALEE , CAHPTER 2, VERSE:32

दोऊ हाथ पग् बाहर ल्यावै गोडा नीचै ले धरावै, आंहां सांहां ऐसे करै आपस में कोहनी पकडैं,

उभै हाथ की उभै कलायी गोडाकी कोआं दे आई, ऐसे दावि उकड बैठै नासा �…ग्र द्रिष्टि रहै जैसे.

Dovu Haatha Paga Baahara Lyaavai Godaa Neecai Le Thaharaavai | Aamhaam Saamhaam Aisai KaraiAapasa Mem Kohanee Pakaraim ||325||

Ubhai Haatha Kee Ubhai Kalaayee Godaakee Kaakhaam De Aayee | Aisai Daavi Ukada Baisai Naasaa Agra Drishti Rahai Jaisai ||326||

JOGA PRADEEPIKAA, VERSES: 487 to 490

प्रथम पदम् आसन को करै गोडासंधि माहि किर धरै, तरफ दूसरी कर दोऊ आने कोहन्या उपर संधि ले ठानै. गुदी पछै दोऊ कर ल्यावै तां आनि कांकसी करावै, पुन ललाट भू ऊपर धरै नासा �…ग्र द्रिष्टि स्थिर करै.

Prathama Padama Aasana Ko Karai Godaasamdhi Maahi Kari Dharai | Tarapha Doosaree Kara Dovoo Aane Kohanyaa Upara Samdhi Le Thaane ||348|| Gudee Pache Dovuoo Kara Lyaavai Tahaam Aani Kaamkasee Karaavai | Puna Lalaata Bhoo Upara Dharai Naasaa Agra Drishti Thira Karai ||349||

JOGA PRADEEPIKAA, VERSES 491 TO 493

YOGAASANA MAALAA SACITRA, 102ND VERSE

आसन् कौ गुन् गुल्मै बाये जायि.

Aasana Kau Guna Gulamai Baaya Jaayee ||102||

JOGA PRADEEPIKAA, VERSES 154, 155 & 156

प्रथम सेन सूधो होय ठानै पग उचाय आगा नै आनै । बहुर पगथली को यो राखै कोर वारली या विधि दाखै ॥

वटी आंगुल्या लगति आने करि गाढी जाडांतरि ठानै । दोउ हाथ पग ब्�…झीझ ल्यावै पुनि ताको ऐसे ठहरावे ।।

दछिन करको पहूचौ जोई मस्तक भूसों लगतो राखे नासाद्रिष्टि वचन नही भाखे ॥

Pratham Sena Soodho Hoya Thaanai Paga Uchaaya Aagaa Nai Aanai | Bahura Pagathalee Ko Yo Raakhai Kora Vaaralee Yaa Vidhi Daakhai ||154||

Vatee Aangulyaa Lagathi Aane Kari Gaadee Jaadaanthari Thaanai | Dovu Haatha Paga Baahari Lyaavai Puni Thaakau Aise Taharaavai ||155||

Dachina Karakau Pahoochau Joyee Vaachaa Kara Sau Pakarai Soyee | Masthaka Bhoosom Lagatho Raakhai Naasaadrishti Vachana Nahee Bhaakai ||156||

YOGAASANA MAALAA SACITRA, 58TH VERSE

पूरब विधि परि आगनै नीचौ होई कोहनी फना स्यौ लगा ई, हाथ आगनै धरती लगावै पसरि दो हाथ की �…ंजलि करै. भू यदि परि लगावै द्रिष्टि नासा �…ग्र आसन कौ गुन् सिरर बिथा जा ई.

Pooraba Vidhi Pari Aagaanai Neecau Hau Ee Kahoonee Phanaa Syau Lagaa Ee | Haatha Aagaanai Dharatee Lagaavai Pasaari Do oo Haatha Kee Anjoolee Karai || Bhoo Yadee Pari Lagaavai Drishti Naasaa Agra Aasana Kau Guna Sarira Bithaa Jaa Ee ||58||

JOGA PRADEEPIKAA, VERSES 491 TO 493

प्रथम पदम् आसन को ठानै दोऊ हाथ पाछा ने आनै, पाद �…ंगुठा पकडै आणि सोवै कोहन्या कुल्या पाणि. गोडा जंघ �…ग्र को दाखे मस्तक सो सम सूधो राखे, नासा �…ग्र द्रिष्टि को धरे आसन नग्र इसी विधि करै.

Prathama Padama Aasana Ko Thaane Dou Haatha Paachaa Ne Aane | Paada Anguthaa Pakade Aani Sovai Kahoonyaa Koolyaa Paani ||351||

Godaa Jangha Agra Ko Daakhe Masataga So Sama Soodho Raakhe | Naasaa Agra Drishti Ko Dhare Aasana Nagra Eesee Vidhi Karai ||352||

SAURA PURAANA, CHAPTER 12, LINES: 22-24

GHERANDA SAMHITA, UPADESHA-2, VERSE: 40

॥ �…थ उष्टासनम् ॥

�…ध्यास्यः शेते पद्युग्मव्यस्तं पृष्ठे निधायापि धृतं करा याम् । आकञ्चयेत सम्यगदरास्यगाढम् �…भ्रभ्रष्ट्र्घ्य पीठं योगिनो वदन्त्रि.

Adhyaasyah-Shethe Padha-Yugma-Vyastham Prushte Nidhaayaapi Dhrutham Karaabhyaam | Aakunchayeth Samyak Udharaasya-Gaadamoushtrancha Peetam Yogino Vadanthi ||2.40 ||

KUMBHAKA PADDHATHI, VERSE: 171

यथेष्टं पूरयेद्वायुं बद्धे जालन्धरे दृढे, हृदि धृत्वा जले सुप्त्वा प्लाविनिकुम्भको भवेत्!.

YatheshtampoorayethVaayum BadhdheJaalandhareDhrude | HrudhiDhruthvaaJaleSupthvaa Plaavinee-KumbhakoBhaveth ||171||

KUMBHAKA PADDHATHI, VERSE: 170

॥ �…थ मूच्छनकुम्भकः ॥ आपूर्य कुम्भितं प्राणं बध्वा जालन्धरं शानैः । रेचयेन्मच्छनाकम्भो मनोमच्छा सुखप्रदा ॥

Aapoorya Kumbhitham Praanam Badhvaa Jaalandharam Shanaaihi | Rechayeth Moorcchanaa-Kumbho Mano-Moorcchaa Sukha-Pradaaa ||170||

GHERANDA SAMHITA, UPADESHA 2, VERSE 27

॥ �…थ उत्कटासनम् ॥ �…ङ्गष्ठा यामवण्ट य धरां गुल्फों च खे गतौ तत्रोपरि गुदं न्यस्न्य विज्ञेयमुत्कटासनम् ॥ Angushtaabhyaam Avashtabhya Dharaam Gulphou Cha Khe Gathau | Thathropari Gudham Nyasya Vijneyam Uthkataasanam || 2.27||

KUMBHAKA PADDHATHI, VERSE: 189

. �…थ कमलकुम्भकः.

पूरयेदर्કનાड्यासु कुम्भयित्वा यथाविधि,

रेचयेच्चेन्दुनाड्यासु कुम्भकः कमलाभिधः.

PoorayethArka-Naadyaasu KumbhayithvaaYathaa-Vidhi | Rechayecchendu-Naadyaasu Kumbhakaha Kamala-abhidhaha ||189||

KUMBHAKA PADDHATHI, VERSE: 190

॥ �…थ कुमुदुकुम्भकः ॥ पूरयेच्चन्द्रमार्गेण धारयित्वाध्वजायुधे । रेचयेत्तमुभा यां चेत्कुमुदः कुम्भकः स्मृतः ॥

Poorayeth Chandra-Maargena DhaarayithvaaDhvajaayudhe | RechayethThamUbhaabhyaam ChethKumudaha Kumbhakaha Smruthaha ||190||

KUMBHAKA PADDHATHI, VERSE: 191

॥ �…थ कमनेत्रकुम्भकः ॥ सकृत्सूर्येण चापूर्य धार्य चन्द्रेण पूरयेत् । धारयेच्च प्रयत्नेन रेचयेत् कमतस्त्वथा ॥ नेत्रकम्भक इति ख्यातः कमतो व्युत्कमादपि ॥

SakruthSooryena Chaapoorya Dhaarya Chandrena Poorayeth | Dhaarayeth Cha Prayathnena Rechayeth Kramathas-Thathaa ||

GHERANDA SAMHITA, UPADESHA-2, VERSES: 22 & 23

॥ �…थ मत्स्येन्द्रासनम् ॥ उदरं पश्चिमाभासं कृत्वा तिष्ठति यत्नतः । नम्राङ्गं वामपादं हि दक्षजानूपरि न्यसेत् ॥ तत्र याम्यं कूर्परञ्च याम्यकरे च वऋकम् ।

भ्रुवोर्मध्ये गता दृष्टिः पीठं मत्स्येन्द्रमुच्यते.

Udharam Pashchimaabhaasam Kruthvaa Thishtathi Yathnataha | Namraangam Vaamapaadham Hi Dakshajaanoopari Nyaseth ||2.22||

Thathra Yaamyam Koorparam Cha Yaamya Kare Cha Vakthrakam | Bhruvor-Madhye Gathaam Drushtihi Peetam Matsyendram Uchyathe ||2.23||

JOGA PRADEEPIKAA, 125TH -127TH VERSES

दोऊ पगथली संपुट आने तिनकी पिष्टी भूमिपरि ताने, मूलद्वार एडयां परि ल्यावे मूढ हाथ ऊंचा ठहरावै.

दोऊ करकी �…ंगुरी जोवु वठखां आनि लगावै सोवु, खाजी खुजावन की ज्यूं करै त्रिकुटी दृष्टि �…चल करै धरै.

धरनसु कबहुं ना चिंगई �…ग्निवृद्धि �…ति होय, वेग थमै �…रु उदरसुध माकड के गुन सोय.

Dovoo Pagathalee Samputa Aane Thinakee Pishti Bhoomipari Taanai | Mooladvaara Edayaampari Lyaave Mooda Haatha Uchaa Taharaavai ||125||

Dovu Karakee Anguree Jovoo Vathakhaam Aani Lagaavai Sovoo | Khaaji Khujaavana Kee Jyoom Karai Thrikutee Drishti Achala Karai Dharai ||126||

Dharanasu Kabahu Naa Chigai Agnivriddhi Athi Hoya | Vega Thamai Aroo Udharasudha Maakada Ke Guna Soya ||127||

GHERANDA SAMHITA, UPADESHA 2, VERSE 12

॥ �…थ वज्रासनम् ॥

जङ्घा यां वज्रवत् कृत्वा गुदपार्श्वें पदावुभौ । वज्रासनं भवेदेतत्योगिनां सिद्धिदायकम् ॥

Janghaabhyaam Vajravath Kruthvaa Gudha-Paarshve Padhaavubhau | Vajraasanam Bhavedethad Yoginaam Siddhidaayakam ||2.12||

HATHA PRADEEPIKAA, UPADESHA 4, VERSES 11 & 13

बद्धपद्मासना योगी प्राणं चन्द्रेण पूरयेत् । धारयित्वा यथाशांक्ति भूयः सूयांण रंचयंत् ॥

येन त्यजेत्तेन पीत्वा धारयेदतिरोधतः । रेचयेच्च ततोऽन्येन शनैरेव न वेगतः ।।

Baddha-Padma asanaa Yogee Praanam Chandrena Poorayet | Dhaarayitvaa Yathaa-Shakti Bhooyaha Sooryena Rechayet ||4.11||

Yena Tyajet Tena Peethva Dhaarayeth Athirodhitaha | Rechayechcha Tatho'nyena Shanaireva Na Vegatha||4.13||

KUMBHAKA PADDHATHI, VERSE: 193

घोणा यां च मुखेनापि युगपत् पूरयेत् सदा । त्रिशुलिना त्रिशूलाख्यः कुम्भ उक्तस्र्मिशूलनुत्

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

KUMBHAKA PADDHATHI, VERSE: 192

सकृचन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकुम्भकः प्रोक्तः

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

Gulphau cha Virushanasyadho vyuthkramena samaahitaha | Paada-angushtau karaabhyaam cha Dhrutvaa cha prushta-deshataha ||2.9|| Jaalandharam samaasaadya Naasaagram avalokayet | Bhadraasanam bhavet etat Sarva-vyaadhi-vinaashakam ||2.10||

THE GHERANDA SAMHITA-UPADESHA 3-VERSE: 9

यतयतिसथतोयोगीसवरकायेषु सवरदा। उधवरिजवह: िसथरोभत ूवाधारयेतमवनंसदा। नभोमु दामवेदु षायोिदनारोगनािशनी।। Yatra yatra sthitom yogi sarvakaryeshu sarvada Urdhvajivha sthiro bhutvadharyetmavanam sada Nabhomudra mavedusha yogvina roga nashini

GHERANDA SAMHITA, UPADESHA-5, VERSES 75- 77

. Aw Éiôkak…MÉk> . ÉôEv laehkara[a< ywa³me[ s<æmet!, twa vayum! c lÉÉxÉÉprÉÉqÉÑpÉÉprÉÉÇ calyeCDnE>.

@v<ivMzitvar< c k«Tva k…yaR½ k…MÉkm!, tdNte calyeÖayu< pUvaeR´< c ywaivix.

iÇvar< saxyeden< Éiôkak…MÉk< suxI>, n c raegae n c ¬ez AaraeGy< c idne idne.

Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet | Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalayet shanaihi || 5.75 ||

Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam | Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||

Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam Sudheehi | Na Cha Rogo Na Cha Klesha Aarogyam Cha Dhine Dhine || 5.77 ||

GHERANDA SAMHITA, UPADESHA 2, VERSE 8

uÉÉqÉÉåÃmÉËU SͤÉhÉÇ ÌWû cÉUhÉÇ xÉqxjÉÉmrÉ uÉÉqÉÇ iÉjÉÉ S¤ÉÉåÃmÉËU mÉͶÉqÉålÉ ÌuÉÍkÉlÉÉ M×üiuÉÉ MüUÉprÉÉÇ kÉ×QÇû | A…¡Óû¹Éæ ™SrÉå ÌlÉkÉÉrÉ ÍcÉoÉÑMÇü lÉÉxÉÉaÉëqÉÉsÉÉåMürÉå SåiÉSè urÉÉÍkÉ ÌuÉlÉÉzÉMüÉUhÉmÉUÇ mÉ©ÉxÉlÉÇ mÉëÉåcÉrÉiÉå ||

Vaamoroopari Dakshinam Hi Charanam Samsthaapya Vaamam Tathaa Dakshoroopari Pashchimena Vidhinaa Krutvaa Karaabhyaam Drudam | Angushtau Hrudaye Nidhaaya Chibukam Naasaagram Aalokaye detat-Vyaadhi-vinaashakaaranaparam Padmaasanam Prochyate || 2.8 ||

HATHA SANKETA CHANDRIKA

KUMBHAKA PADDHATHI, VERSE: 192

सक्रचन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकुम्भकः प्रोक्तः

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

KUMBHAKA PADDHATI, VERSES: 164& 165

Éôev laehkarSy recpUraE ïmavix, vegen StnyaeêXv¡ tt>pUrae=kRvTmRna. jalNxr< †F< bXva k…iMÉt< cNÔvTmRna, recyedœ Éiôkak…MÉ> zrIrai¶ivvÏRn> .

Bhastreva Lohakaarasya Rechapoorau Shramaavadhi | Vegena Sthanayoroordhvam ThathahaPooro(a)rkavarthmanaa ||164||

Jaalandharam Dhrudam Badhvaa Kumbhitham Chandra-Varthmanaa | Rechayeth-BhasthrikaaKumbhaha Shareeraagni-Vivarddhanaha ||165||

GHERANDA SAMHITA, UPADESHA-2, VERSE: 21

. Aw mTSyasnm!. mu´pÒasn< k«Tva %ÄanzynÂret!, kªpRra ya< izraeveò( mTSyasnNtu raegha.

Muktha-Padmaasanam Kruthvaa Uththaana-Shayanam Chareth | Koorparaabhyaam Shiro Veshtya Mathsyaasananthu Rogahaa ||2.21||

KUMBHAKA PADDHATI, VERSES: 164& 165

भस्त्रेव लोहकारस्य रेचपूरौ श्रमावधि । वेगेन स्तनयोरूधर्वं ततःपूरोऽर्कवर्त्मना ॥ जालन्धरं दृढं बध्वा कुम्भितं चन्द्रवर्त्मना । रेचयेदु भस्त्रिकाकुम्भः शरीराग्निविवर्द्धनः ॥

Bhastreva Lohakaarasya Rechapoorau Shramaavadhi | Vegena Sthanayoroordhvam ThathahaPooro(a)rkavarthmanaa ||164||

Jaalandharam Dhrudam Badhvaa Kumbhitham Chandra-Varthmanaa | Rechayeth-BhasthrikaaKumbhaha Shareeraagni-Vivarddhanaha ||165||

• 1. Sit on Padma Asana (Lotus Pose)
• 2. Keep your eyes closed and focus on your breath.
• 3. Keep your hands on your thighs.
• 4. Touch the tips of your ring finger and little finger to your thumb. The index and middle finger should be pointed straight.
• 5. Feel the life force as it rushes through your body.
• 6. Stay on this pose for 3 minutes.
• 1. Keeping the eyes closed, inhale and exhale as deeply as possible
• 2. Do this 3 times

• 1. Put the left heel under the perineum and Stay on it
• 2. Contract the abdominal muscles to expel the maximum amount of air from the lungs
• 3. Hold the breath outside as long as possible
• 4. When you can't hold any more, slowly inhale
• 5. Do this

• 1. Release Moola Bandha (you can take your left heel out)
• 2. Inhale slowly and fill the abdomen and the lungs as much as possible
• 3. Hold the breath inside as long as possible
• 4. Then exhale very slowly
• 5. Do this

• 1. Exhale completely by contracting your abdominal muscles
• 2. Retain the breath outside as long as you can
• 3. When you inhale, inhale and fill your lungs and abdominal muscle
• 4. Hold the breath inside as long as you can
• 5. Do this

GHERANDA SAMHITA, UPADESHA 2,VERSE 8

�…थ पद्मासनं

वामोरूपरि दक्षिणं हि चरणं सम्स्थाप्य वामं तथा दक्षोरूपरि पश्चिमेन विधिना कत्वा कराभ्यां धडं । �…ङ्गष्टौ हृदये निधाय चिब्रुकं नासाग्रमालोकये देतद व्याधि विनाशकारणपरं पद्मासनं प्रोचयते ॥

Vaamoroopari Dakshinam Hi Charanam Samsthaapya Vaamam Tathaa Dakshoroopari Pashchimena Vidhinaa Krutvaa Karaabhyaam Drudam | Anqushtau Hrudaye Nidhaaya Chibukam Naasaagram Aalokaye detat-Vyaadhi-vinaashakaaranaparam Padmaasanam Prochyate || 2.8 ||

JOGA PRADEEPIKAA, VERSES 346-347

॥ �…निल-आसन ॥

दोउ हाथ भूमपर ठानो कहणी जाडि नाभिलग आने । फणा दो ऐसै विधि करै पिष्टि हथेल्याकी परि धरै ।। ऐसै रहे कराकै पाणि द्रिष्टि धरै नासामध्य आणि । यासौ तपत मिटे तनू केरि जैतराम प्रकट कहै टेरि ॥

Do-U Haatha Bhoomapara Taano Kahoonee Jaadee Naabhilaga Aaanai | Phanaa Do aisai Vidhi Karai Pishti Hathelyaakee Pari Dharai ||346||

aisai Rahai Karaakai Paani Drishti Dharai Naasaamadhya Aaani | Yaasau Tapata Mite Tan Keree Jaitaraam Prakata Kahai Teree ||347||

HATHA PRADEEPIKAA, CHAPTER 4, VERSE: 60

pUrkaNte gaFtr< bdœXva jalNxr< znE>, recyeNmUCDRnaOyey< mnaemUCDaR suoàda.

Poorakaante Gaadatharam Baddhvaa Jaalandharam Shanaihi | Rechayen-Moorcchanaa'khyeyam Mano-moorcchaa Sukha-Pradhaa ||4.60||

GHERANDA SAMHITA, UPADESHA-5, VERSES :78-82

. Aw æamrI-k…MÉk>.

AxRraÇe gte yaegI jNtUna< zBdvijRte, k[aER ipxay hSta ya< k…yaRt! pUrk-k…MÉkm!. ïu[uyaÎi][e k[eR nadmNtgRt< zuÉm!, àwm< iˆHÁˆHInad< c v<zInadm! tt> prm!. me"ˆHˆHRræamrI "{qaka<Sy< tt> prm!, turIÉerIm&d¼aidinnadankÊNÊiÉ>. @v< nanaivxae nadae jayte inTym ysat!, AnahtSy zBdSy tSy zBdSy yae Xvin>.

XvnerNtgRt< Jyaeit JyaeitrNtgRt< mn>, tNmnae ivly< yait tiÖ:[ae> prmm! pdm!. @v<æamrIs<isiÏ> smaixisiÏmaßuyat!.

Ardha-raatre Gate Yogee Jantoonaam Shabda-varjite | Karnau Pidhaaya Hastaabhyaam Kuryaat Pooraka-Kumbhakam || 5.78 ||

Shrunuyaat Dakshine Karne Naadamantargatam Shubham | Prathamam Jhinjhimeenaadam Cha Vamsheenaadam Tataha Param ||5.79||

Megha-Jharjhara-Bhraamaree Ghantakamsyam Tataha Param | Turee-Bheree-Mrudangaadi-Ninaadaanaka-Dundubhihi ||5.80||

Evam naanaavidho Naado Jaayate Nithyamabhyasaath | Anaahatasya Shabdasya Tasya Shabdasya Yo Dhvanihi || 5.81 ||

Dhvanerantargatam Jyoti Jyotirantargatam manaha | Tanmano vilayamYaati Tad-vishnoh Paramam Padam | Evam BhraamareeSamshiddhihi Samaadhi-siddhim-aapnuyaath || 5.82 ||

GHERANDA SAMHITA, UPDESHA 2, VERSE: 16

�…थ गोमुखासनम् । पाद् । च भूमो संस्थाप्य मभन्नघ्नमभम्भग्नभन्नश्र निवेशयेत् । स्थिरकायं समासाद्य गोमुखं गोमुखं गोमुखाकुति ॥

Paadau ca bhoomau samathaapya prsthapaarsve nivesayeth | Sthirakaayam samaasadya Gomukham Gomukhaakruthihi ||2.16||

GHERANDA SAMHITA, UPDESHA 2, VERSE: 26

॥ �…थ पश्चिमोत्तानासनम् ॥ प्रसार्य पादौ भुवि दण्डरूपौ संन्यस्तभालं चितियुग्मममध्ये । यत्नेन पादौ च धुतौ करा यां योगीन्द्रपीठं पश्चिमोत्तानमाहुः ॥

Prasaarya Paadau Bhuvi Dhanda-Roopau Samnyastha-Bhaalam Chithi-Yugma-Madhye| Yathnena Paadhau Cha DhruthauKaraabhyaam Yogeendra-Peetam Pashchimoththaanam Aahuhu ||2.26||

KUMBHAKA PADDHATI, VERSE: 62

नाभाव आपूर्य वायुश्चेत् देहे व्याप्य विचारितः, कुम्भिते ज्वलनं ध्यायेत् समानस्य तु कुम्भकः. Naabhaavaapoorya Vaayushcheth Dehe Vyaapya Vidhaaritaha | Kumbhithe Jvalanam Dhyaayeth Samaanasya Thu Kumbhakaha ||62||

KUMBHAKA PADDHATHI, VERSE: 192

सकृच्चन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकम्भकः प्रोक्तः

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

KUMBHAKA PADDHATI, VERSES: 164& 165

भस्त्रेव लोहकारस्य रेचपूरौ श्रमावधि । वेगेन स्तनयोरूध्वें ततःपूरोऽकववत्मंना ॥ जलन्धरं दृढं बद्ध्वा कुम्भिंतं चंद्रवत्मंना, रेचयेड् भौत्रकाकुम्भः शरीराग्नि विवर्द्धनः .

Bhastreva Lohakaarasya Rechapoorau Shramaavadhi | Vegena Sthanayoroordhvam ThathahaPooro(a)rkavarthmanaa ||164||

Jaalandharam Dhrudam Badhvaa Kumbhitham Chandra-Varthmanaa | Rechayeth-BhasthrikaaKumbhaha Shareeraagni-Vivarddhanaha ||165||

YOGAASANA, UPDESHAM 3, VERSES 4 & 5

द्वयोस्तु पादयोः पाष्णि लात्वास्वस्वनितम्बन्धके । जानुनी वक्षसि धनभकभद्भखभश्रकलभभद्रभि करबन एवंविधस्थितिर्यत्र तत्र वायुमुक्तासनम् । भवेदनेन वशाशुद्धिमलस्थवायोर्मोंचनम् ॥

Dvayostu Paadayoho Paarshni Laatvaasva-svasvanitambake | Jaanunee Vakshasi Saadhur Badhnaati Karabandhanaihi || 3.4 ||

Evam-vidha-Sthitir-yatra Thathra Vayumukthaasanam | Bhavedanena Vashaashuddhir Malastha-Vayor-Mochanam || 3.5 ||

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

KUMBHAKA PADDHATI, VERSES: 164& 165

भस्त्रेव लोहकारस्य रेचपूरौ श्रमावधि । वेगेन स्तनयोरूध्वें ततःपूरोऽकर्वत्मंना. जलन्धरं दृढं बद्ध्वा कुम्भिंतं चंद्रवत्मंना, रेचयेड् भौत्रकाकुम्भः शरीराग्नि विवर्द्धनः .

Bhastreva Lohakaarasya Rechapoorau Shramaavadhi | Vegena Sthanayoroordhvam ThathahaPooro(a)rkavarthmanaa ||164||

Jaalandharam Dhrudam Badhvaa Kumbhitham Chandra-Varthmanaa | Rechayeth-BhasthrikaaKumbhaha Shareeraagni-Vivarddhanaha ||165||

�…थ वज्रासनम् | जङ्घाभ्यां वज्रवत् कृत्वा गुदपार्श्वे पदावुभौ, वज्रासनं भवेदतत् योगिनां सिद्धिदायकम् ||2.12||

Janghaabhyaam Vajravath Kruthvaa Gudha-Paarshve Padhaavubhau | Vajraasanam Bhavedethath Yoginaam Siddhidaayakam ||2.12||

KUMBHAKA PADDHATI, VERSE: 62

नाभावपूर्य वायुश्चेत् देहे व्याप्य विधारितः, कुम्भिते ज्वलनं ध्यायेत् समानस्य तु कुम्भकः |

Naabhaavaapoorya Vaayushcheth Dehe Vyaapya Vidhaaritaha | Kumbhithe Jvalanam Dhyaayeth Samaanasya Thu Kumbhakaha ||62||

KUMBHAKA PADDHATI, VERSES: 54&55

कॄकाटिकापृष्ठपार्ष्णिपृष्ठांतेषु स्थितः शशी, रेचका यासबाहुल्यत् क्रमात्स्थाननियोगतः | श्वोर्ध्वम इत्यपानस्य कुम्भकौर्ध्वजसंज्ञितः, परकायप्रवेशः स्यात् घटिकाध्वितयोन्मिते |

Krukaatikaa-Prushta-Paarshni--Prushtaantheshu Sthithaha Shashee | Rechakaabhyaasa-Baahulyaath Kramaath-Sthaana-Niyogathaha ||54||

Oordhvordhvam-Ithyapaanasya Kumbhakordhvaja-Samjnithaha | Para-Kaaya-Praveshaha Syaath Ghatikaadhvithayonmithe ||55||

KUMBHAKA PADDHATI, VERSE: 41

�…पानेनोन्मुखो वायुर् �…न्तःचान्द्रः स कुम्भकः, यस्मिन्स्थितौ साक्षिमात्रे प्राणापानजयोदयौ |

Apaanenonmukhaha Vaayuhu AnthashchaandrahaKumbhakaha | Yasmin-Sthithau Saakshimaathre Praana-Apaana-Jayodayau ||41||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्, धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः |

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

HATHA PRADEEPIKAA, UPADESHA 2, VERSES 31 -33

हठप्रदीपिका उपदेशं २ स्लोक ३१-३३

उत्तानौ चरणौ कृत्वो चोरु संस्थौ प्रयत्नतः ।

ऊरुमद्ये ततोत्थानौ पाणी कृत्वा तु तादृशौ ॥

दुष्टिं विन्यस्य नासाग्रे दन्तमूलं च जिह्वया । उत्तप्य चिबुकं वक्षस्युत्ताप्य भवनं शनैः ।।

इदं पद्मासनं प्रोक्तं सर्व व्याधि विनाशनम । दर्लभं येन केनापि धीमता लभ्यते भूवि ॥

Uththanau Charanau Kruthvaa choru-Samsthau Prayathnathaha | Oorumadhye Thathoththaanau Paanee Kruthvaa Thu thaadrushau ||2.31||

Drushtim vinyasya naasaagre Dantamoolam cha jihvayaa |

Uttapya chibukam vakshas Yuttaapya bhavanam shanaihi ||2.32||

Idham Padmaasanam Proktham Sarva-Vyaadhi-Vinaashanam | Durlabham yena kenapi Dheemataa labhyate bhuvi ||2.33||

1. Come to stand in Tadasana, i.e., stand firmly on both the feet with the hands in a prayer position at the heart

2. Inhale - Bring the arms out to the sides and up to Urdhva Hastasana

3. Exhale - Swan dive down, hinging at the hips, bringing the palms flat on either side of your feet to Uttanasana

4. Inhale - Bring the LEFT foot to the back of the mat, come up on to the finger tips into a low lunge

5. Exhale - Bring the Right foot back to meet the right foot coming into Downward Facing Dog position

6. RETAIN THE BREATH - Drop to your knees, chest and chin on the floor

• 7. Inhale Come forward to a low Cobra pose raising your head slightly
• 8. Exhale Come Back to Downward Facing Dog position
• 9. Inhale -Bring the left foot next to the left hand into low lunge
• 10. Exhale Bring the right foot forward next to the left and forward bend into Uttanasana(3rd step)

11. Inhale - Bring the arms out to the sides and up, reversing the swan dive to Urdhva Hastasana (2nd step)

• 12. Exhale Come to stand in Tadasana with the hands in a prayer position at the heart(1st step) Repeat the entire sequence with the interchanging of legs;Do this as many times as possible.

Do this for about 7 minutes.

YOGAASANA MAALAA SACITRA, VERSE: 90

आसन काए गुण सर्प आधि दे विष व्यापे नही .

Aasn kaE gu[ xÉmÉï AadI de ib; VyapE nhI .

Aasana Kau Guna sarpa Aadhee De Bisha Vyaapai Nahii ||90||

GHERANDA SAMHITA, UPADESHA-5, VERSE: 84

हंकारेण बहिर्याति सहकारेण विशेत् पुनः.

Ham-Kaarenabahih-Yaati Saha-KaarenaVishetPunaha |

h<kare[ bihyaRit s>kare[ ivzet! pun>.

SAURA PURAANA, CHAPTER 12, LINES: 22-24

HATHA PRADEEPIKAA, UPADESHA 2, VERSES 31 -33

हठप्रदीपिका उपदेशं २ स्लोक ३१-३३

उत्तानौ चरणौ कृत्वा चोरु संस्थौ प्रयत्नतः । ऊरुमद्ये ततोथानौ पाणी कृत्वा तु तादृशौ ॥

दृष्टिं विन्यस्य नासाग्रे दन्तमूलं च जिह्वया । उत्तप्य चibukam वक्षस युत्ताप्य भवनं शनैः ॥

इदम् पद्मासनं प्रोक्तं सर्व व्याधि विनाशनम् । दुर्लभं येन केनपि धीमता लभ्यते भुवि ॥

SØÌ¹Ç ÌuÉlrÉxrÉ lÉÉxÉÉaÉëå SliÉqÉÔsÉÇ cÉ ÎeÉÀûrÉÉ | E¨ÉmrÉ ÍcÉoÉÑMÇü uɤÉxrÉѨÉÉmrÉ pÉuÉlÉÇ zÉlÉæÈ ||

CSÇ mÉ©ÉxÉlÉÇ mÉëÉå£Çü xÉuÉï urÉÉÍkÉ ÌuÉlÉÉzÉlÉqÉ | SÒsÉïpÉÇ rÉålÉ MåülÉÉÌmÉ kÉÏqÉiÉÉ sÉprÉiÉå pÉÑÌuÉ ||

Uththanau Charanau Kruthvaa choru-Samsthau Prayathnathaha | Oorumadhye Thathoththaanau Paanee Kruthvaa Thu thaadrushau ||2.31||

Drushtim vinyasya naasaagre Dantamoolam cha jihvayaa | Uttapya chibukam vakshas Yuttaapya bhavanam shanaihi ||2.32||

Idham Padmaasanam Proktham Sarva-Vyaadhi-Vinaashanam | Durlabham yena kenapi Dheemataa labhyate bhuvi ||2.33||

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

YOGAASANA MAALAA SACITRA, VERSE: 87

फा$ जा<" पिरिकरि जीम[ाए पग फा$ पा;ती आनि[, )[ा दोए% धरति एकी बारला गुल्फ क…ला की बारिली कानी लगावए, दावा हावकी आंगुल्या की बीचलि स्य<इइ स्यू, जीम[ा हावकी आंगुल्या का �…<¢ लगावए,

^परा वली सुधा हाव रा;ए हवेली की बारली कोर मेफ+ %Ïर लगावए, इइइइ त्रििक…टी आस[ काएगु[ गरमी आदिइइ राएग जाय शीतल रहए,

Dhāyee Jāngha Parikari Jeemanau Paga Dhāyee Paashati Aani | Phanaa Dovu Dharathi Tekee Baarala Gulpha Kulaa Kee Baarilee Kanee Lagaavai | Daavaa Haathakee Aagulyaa Kee Beechali Syandhi Syoo | Jeemanaa Haathakee Aagulyaa Kaa Angra Lagaavai | Ooparaa Thalee Sudhaa Haatha Raashai Hathelee Kee Baaralee Kora Medra Urddha Lagaavai |

KUMBHAKA PADDHATHI, VERSE: 79

निमीलोन्मीलने त्यक्त्वा पीठे काष्ठमिव स्थितिः, नेत्रयोश्च शरीरस्य कूर्माकुम्भः स उच्यते.

Nimeelon'meelaneThyakthvaa PeeteKaashtam Iva Sthithihi | Nethrayoshcha Shareerasya Koormakumbhaha Sa Uchyathe ||79||

KUMBHAKA PADDHATI, VERSE: 80

तर्जन्यनामिकेऽङ्गण्ठमांद्दै क्षुतसंहरणः कुम्भः कृकरस्य जयप्रद्धः ॥

Tharjanyanaamike'ngushta--MardhdhitheKshutha-Sambhave | Kshutha-SamharanahaKumbhaha KrukarasyaJayapradhaha||80||

YOGAASANA MAALAA SACITRA, VERSE 102

पर आसण को गुण आसण को गुण चोरासि वाइ जाई पवन सरल बहै ॥

Para Aasana Kau Guna Aasana Kau Guna Choraasi Vaayi Jaayee Pavana Sarala Bahai || 102 ||

KUMBHAKA PADDHATHI, VERSES: 77 & 78

ओदनग्रासवद्वायुं कण्ठेनापूरयेच्छनैः ।

तं रोधयेद्यथाकालं बध्वा जालन्धरं दृढम् ॥ कण्ठेन रेचनं कुर्यात् नागकुम्भः शिवोदितः । ]uxa< जयेत् पिपासां च फलमस्य समीरिम!.

Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77||

Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha | Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||

KUMBHAKA PADDHATI, VERSE: 62

नाभाव आपूर्य वायुश्चेत् देहे व्याप्य विधारितः । कुम्भिते ज्वलनं ध्यायेत् समानस्य तु कुम्भकः ॥

Naabhaavaapoorya Vaayushcheth Dehe Vyaapya Vidhaaritaha | Kumbhithe Jvalanam Dhyaayeth Samaanasya Thu Kumbhakaha ||62||

KUMBHAKA PADDHATI, VERSES: 164& 165

भस्त्रेव लोहकारस्य रेचपूरौ श्रमावधि । वेगेन स्तनयोर्ध्वं ततः पूरोऽर्कवर्त्मना ॥

जालंधरं दृढं बद्ध्वा कुम्भितं चन्द्रवत्मर्ना, रेचयेद्‌ भस्त्रिकाकुम्भः शरीराग्निविवर्द्धनः ।

Bhastreva Lohakaarasya Rechapoorau Shramaavadhi | Vegena Sthanayoroordhvam ThathahaPooro(a)rkavarthmanaa ||164||

Jaalandharam Dhrudam Badhvaa Kumbhitham Chandra-Varthmanaa | Rechayeth-BhasthrikaaKumbhaha Shareeraagni-Vivarddhanaha ||165||

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

KUMBHAKA PADDHATHI, VERSE: 193

घोणा यां च मुखेनापि युगपत् पूरयेत् सदा । त्रिशुलिना त्रिशूलाख्यः कुम्भ उक्तस्र्मिशूलनुत्

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

KUMBHAKA PADDHATI, VERSE: 99

AarekpUramnsa na yadazug< x&it>, sm> k…MÉae Égvta àae´> ïIcNÔmaeilna.

Aarekapooraa-Manasaa Naabhyaadhaashugam Dhruthihi | Samaha Kumbho Bhagavathaa Prokthaha ShreeChandramoulinaa ||99||

GHERANDA SAMHITA, UPADESHA 2, VERSES: 41-42

�…ष्ट व्यक्त्रज्ल्फ्य !

�…ङ्गुष्टनाभिपर्यन्तमधो भूमौ विनिन्यसेत । करतलाभ्याञ्च धरां धृत्वा ऊर्ध्व शीर्ष फणीवहि ॥ देहाग्निर वर्तते नित्यं सर्वरोगविनाशनम् । जागर्ति भूजगी देवी भूजङ्गासन साधनात् ॥

Angushta-Naabhi-Paryantam Adho-Bhoomau Vininyaseth | Kara-Thalaabhyam Dharaam Dhrutvaa Oordhva-Sheershaha Phaneeva Hi ||2.42||

Dehaagnir-Varddhate Nithyam Sarva-Roga-Vinaashanam | Jaagarthi Bhujagee Devee Bhujagaasana-Saadhanaath ||2.43||

GHERANDA SAMHITA, UPADESHA 2, VERSES: 9 & 10

�…थ भद्रासनम्

गुल्फो चू भ्रश्नश्रथमहभधरभभक्तभन्न्, रभद्भग्रह्मद्भग्नहभ समाहितः । पादाङ्गश्रेष्ठेः म्ह्यूभपरभभगचभ ध्रत्वा च प्रष्ठदेशतः ॥

जालन्धरं समासाद्य नासाग्रमवलोकयेत् । भद्रासनं भवेदेतत् सर्वव्याधिविनाशकम् ॥

Gulphau cha Virushanasyadho vyuthkramena samaahitaha | Paada-anqushtau karaabhyaam cha Dhrutvaa cha prushta-deshataha ||2.9||

Jaalandharam samaasaadya Naasaagram avalokayet| BHADRA ASANAm bhavet etat Sarva-vyaadhi-vinaashakam ||2.10||

GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74

ÎeÉÀûrÉÉ uÉÉrÉÑÇ AÉM×üwrÉ ESUå mÉÔUrÉåiÉç zÉlÉæÈ | ¤ÉhÉÇ cÉ MÑüqpÉMÇü M×üiuÉÉ lÉÉzÉÉprÉÉÇ UåcÉrÉåiÉç mÉÑlÉÈ ||

xÉuÉïSÉ xÉÉkÉrÉåiÉç rÉÉåaÉÏ zÉÏiÉsÉÏ MÑüqpÉMÇü zÉÑpÉqÉç | AeÉÏlÉÇ MüTü-ÌmɨÉÇ cÉ lÉæuÉ iÉxrÉ mÉëeÉÉrÉiÉå ||

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 ||

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

HATHA PRADEEPIKAA, UPADESHA 4, VERSE 43

xÉÏiMüÉÇ S±ÉiÉç xÉSÉ uÉY§Éå bÉëÉhÉålÉæuÉ ÌuÉxÉeÉïrÉåiÉç |

LuÉqÉprÉÉxÉ rÉÉåaÉålÉ MüÉqÉSåuÉÉå ̲iÉÏrÉMüÈ ||

Seethkaam dadyaath sadaa Vaktre Ghraanenaiva Visarjayet | Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||

JOGA PRADEEPIKAA, VERSE 198

दोऊ पगांगि एठह्रद्ध जोछ गोडाफणों वाणों फुनी होछ । गोडा जन्घ �…धर करि राखै आडेवाह इसी विधि दाखे ॥

Dovu Pagaangi Edee Joee godaaphanom Vaanom phunee Hoee | Godaa jangha adhara kari Raakhai Aadevaaha Isee Vidhi Daakhe ||

GHERANADA SAMHITA, 5TH UPADESHA, VERSE 55

%Äma iv<zitमाRÇa ;ाेfज़ी माÇa मXयमा,

Axमा Öादज़ी माÇa àा[ायमािôxा Sm&ता>.

Uttamaa Vimashatir-maatraa Shodashee maatraa Madhyamaa | Adhamaa Dvaadashee Maatraa Praanaayaamaas-Tridhaa Smrutaaha||

YOGAASANA MAALAA SACITRA, VERSE: 51

जीमनौ पग दाये जांघ पारी राशी यदि कडी लगावे, दावाय कौ बारलो गोलफ | जीमांना गोडाकी माहिलि | आश्य पारि राशी दोवु हाथा स्यु पगका �…गूठा पकडई | लिलाट धरती लगावे छाती कदा स्यु लगावे | आसन कौगुणा गोडा की पीरा जायी ||51||

Jeemanau Paga Daayee Jaangha Pari Raashai Yedi Kadi Lagaavai | Daavaaya Kau Baaralo Golapha Jeemaamnaa Godaakee Maahilee | Aashyaa Pari Raashai Dovu Haathaa Syau Pagakaa Agootaa Pakadai | Lilaata Dharatee Lagaavai Chaathee Kadaa Syau Lagaavai | Aasana Kauguna Godaa Kee Piraa Jaayee ||51||

JOGA PRADEEPIKAA, VERSES 105&106

डावा पगकी एडी जोई सीवनि आनि लगावै दछिन लाम्बौ जु पसारै

दोऊ खवा उर्धसो धरै तिनसे नासाद्रिष्टि आन ठहरावै महामुद्रा नाम सो पावै ॥

Davaa Pagakee Edee Joyee Seevani Aani Lagaavai Soyee | Dachina Laambau Ju Pasaarai Thaamai Aani Kaagasee Dhaarai ||105||

Dovoo Khavaa Urdhaso Dharai Thinaso Phera Abhyaasa Ju Kare | Naasaadrishti Aana Taharaavai Mahaamudraa Naama So Paavai ||106||

KUMBHAKA PADDHATHI, VERSE: 28

सुषुम्णाऽन्तर्गतं तस्यां निर्विकल्पेन चेतसा, धारयेन्मारुतं योगी सोऽन्तःकुम्भः शिवोदितः.

SushumnaanthargathamThasyaam Nirvikalpena Chethasaa | Dhaarayen-maarutham Yogee So'nthah-Kumbhah-Shivodhithaha ||28||

GHERANDA SAMHITA, UPADESHA, VERSE: 39

�…थ मकरासनम्!.

�…धयास्यः शेते हृदयं निधाय भूमौ च पादौ च प्रसार्यमाणौ,

शिरश्च धृत्वा करदण्डयुग्मे देहाग्निकारं मकरासनं तत्!.

Shirashcha Dhruthvaa Kara-Dhanda-Yugme Dehaagnikaaram Makaraasanam Thath ||2.39||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्, धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः.

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

HATHA RATNAAVALEE , UPADESHA 3, VERSE: 55

पृष्ठं संपीड्य गुल्फाभ्यां जान्वङ्गे सवल्याकृतिः, हस्तौ पादतले क्षिप्तौ मण्डूकं पाददोष्हृत्!.

Prushtam Sampeedya Gulphaabhyaam Jaanvange Savalayaakruthihi | Hasthau Paadhathale Kshipthau Mandookam Paadhadhoshahruth ||3.55||

GHERANDA SAMHITA, UPADESHA-2, VERSE: 21

�…थ मत्स्यासनम्!. मुक्त्पद्मासनं कृत्वा उत्तानशयनं चरेत्!, कूर्पराभ्यां शिरोवेष्ट्य मत्स्यासनन्तु रोगहा.

Muktha-Padmaasanam Kruthvaa Uththaana-Shayanam Chareth | Koorparaabhyaam Shiro Veshtya Mathsyaasananthu Rogahaa ||2.21||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्, धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः.

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

JOGA PRADEEPIKAA, VERSES 154, 155 & 156

प्रथम सेन सूधो होय थाने पग ऊचाय आगा नै आनै, बहुर पगतलि को यो राखै कोर वारलि या विधि दाखै ||154||

वती आंगुल्या लगति आनै करि गाढी जाडांतरि थानै |

दोवु हाथ पग बाहारि ल्यावै पुनि थाकौ ऐसे ठहरावै ||155||

दछिन करकौ पहूचौ जोई वाचा कर सौ पकरै सोई | मस्तक भूसोम लगथो राखै नासाद्रिष्टि वचन नहि भाकै ||156||

Pratham Sena Soodho Hoya Thaanai Paga Uchaaya Aagaa Nai Aanai | Bahura Pagathalee Ko Yo Raakhai Kora Vaaralee Yaa Vidhi Daakhai ||154||

Vatee Aangulyaa Lagathi Aane Kari Gaadee Jaadaanthari Thaanai |

Dovu Haatha Paga Baahari Lyaavai Puni Thaakau Aise Taharaavai ||155||

Dachina Karakau Pahoochau Joyee Vaachaa Kara Sau Pakarai Soyee | Masthaka Bhoosom Lagatho Raakhai Naasaadrishti Vachana Nahee Bhaakai ||156||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्, धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः.

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

GHERANDA SAMHITA, UPADESHA 2, VERSES: 14 & 15

�…थ सिंहासनम्!. गुल्फौ च वृषणस्याधो व्युत्क्रमेणोध्वताम् गतौ, चितियुग्मं भूमि-संस्थम् करौ च जानुनोपरि ||2.14||

व्यात्त-वक्त्रो जलन्ध्रेण नासाग्रमवलोकयेत्!, सिंहासनं भवेदतत्! सर्वव्याधिविनाशकम् ||2.15||

Gulphau Cha Vrishanasyaadho Vyuthkramenordhvathaam Gathau | Chithiyugmam Bhoomi-Samstham Karau Cha Jaanunopari ||2.14||

Vyaattha-Vakthro Jalandhrena Naasaagramavalokayeth | Simhaasanam Bhavedethath Sarva-Vyaadhi-Vinaashakam ||2.15||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे कमेण यत् । धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः ॥

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

JOGA PRADEEPIKAA, VERSES 333 - 335

मूलद्वारि धरती परि ठाने डावा पगपरि दछ पद आने । डाई पाखती को ले आवै हाथ एक �…ंतर ठहरावे ॥

दोऊ एडी टेके ऐसे आडो वाई राखो तैसै । फणा जुगम उभा कर राखे गोडा दोउ उभा दाखे ॥

गोडातरै हाथ करि रहै आम्ही साम्ही कोहणी गहै। नासाद्रिष्टि �…चल पर राखै आसन सुमति नाम सो भाके ॥ Daayee Paakhatee Ko le Aavai Haatha Eka Antara Taharaavai ||333||

Dovoo Edee Teke Aisai Aado Vaayee Raakho Taisai | Phanaa Jugama Ubhaa Kara Rakhai Godaa Dovu Ubhaa Daakhai ||334||

Godaatarai Haatha Kari Rahai Aamhee Saamhee Kohanee Gahai | Naasaadrishti Achala Para Raakhai Aasana Sumati Naama So Bhaakhai ||335||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्। धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः.

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

JOGA PRADEEPIKAA, VERSES 82 & 83

आडी दोऊ गुदातरि आनै, फणा पाणि बैठक पुनि ताने. गोडा जंघ �…धर करि रहै, आडे वाय इसी विध गहै.

दोऊ भुजा नभ दिसा पसारै, कमल स्वरूप �…ंगुरी धारै. पहुचा महि छिद्र पुनि ताने, छिद्र विखै पुनि दृष्टि जु आने.

Aidee Dovoo Gudhaathari Aanai | Phanaa Paani Baithaka Puni Taanai || Godaa Jangha Adhara kari Rahai | Aade Vaaya Isee Vidha Gahai ||82||

Dovoo bhujaa nabha disaa pasaarai | Kamala svroop angurree dhaarai || Pouhachaa madhi chitra puni taanai | Chidra vikhai puni drishti ju aanai ||83||

SHIVA SAMHITA, UPADESHA 3, VERSE: 95

जानूर्वोरन्तरे सम्यक् धृत्वा पादतले उभे, समकायः सुखसीनः स्वस्तिकं तत्प्रचक्षते.

Jaanoorvorantare Samyak Dhruthvaa Paadhathale Ubhe | Samakaayas-Sukhaaseenaha Svastikam Thathprchakshate ||3.95||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्। धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः.

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

YOGA RAHSYA, UPADESHA 6, VERSE: 17

भूम्यस्थौ जानूनी हस्तौ चतुष्पदमवाङ्मुखम् | उत्थाप्ताङ्घ्रियुगलकटिस्थलमाभिरुका ||

Bhoonyasthau jaanoonee hasthou chatushpadamavaangmukham | Utthaaptaangriyugalakatisthalamabhirukaa ||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्। धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः.

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

जङ्घोरुबलहीनश्चेत् उत्तान-शिखि-पीठकम् | �…प्रमत्तः प्रकुर्वीत भुक्तेः प्राग् विजितेन्द्रियः.

Janghoru-Bala-Heenashcheth Uththaana-Shikhi-Peetakam | Apramaththaha Prakurveetha Bhuktehe Praag Vijithendriyaha ||5.23||

KUMBHAKA PADDHATHI, VERSE: 31

रेचयित्वा बहिर्वायुं बाह्याकाशे क्रमेण यत्। धारयेत् प्रयतो योगी बहिःकुम्भस्तु रेचितः.

Rechayithvaa Bahirvaayum Baahyaakaashe KramenaYath | Dhaarayeth PrayathoYogee Bahiha-Kumbhasthu Rechitaha || 31 ||

JOGA PRADEEPIKAA, VERSES 79, 80 & 81

प्रथमै फणा पाणी होई बैसै | दोवु एड़ी गुढा नीवेसै || गोडा ऊभा राखै तीर | आडे वार पसारै धीर ||79||

पृष्ठ दिसी दोवु कर आनै | तिनकी जुगत ऐसीविध ताने || गहै परसपरि भुजा जु दोवु | कोहन्या लगती पकड़ै सोवु ||80||

जाडो कबहुं ना लगे �…वरा पुतनी जाय | वज्रसंघार आसन यह जो दिन रात साधेया ||81||

Prathama Phanaa Paani Hoy Baise | Dovu Edi Goodhaa Nivesai || Godaa Oobhaa Raakhai Theer | Aade Vaar Pasaarai Dheer ||79||

Prushta Disee Dovu Kara Aanai | Tinakee Jugath Aiseevidh Taanai || Gahai Parasapari Bhujaa Ju Dovu | Kohanyaa Lagathee Pakarai Sovu ||80||

Jaado Kabahu Naa Lage Avara Putanee Jaay | Vajrasanghaara Aasan Yah Jo Dina Raath Saadhaya ||81||

YOGAASANANAM, VERSES: 23 & 24

वामपाष्णौगुद् स्थाप्य दक्ष मध्यमातेभश्रलर्भुद्वह्नघ्रम्र नासादृष्टि श्रुतीः कमैः ॥

च्छाद्यजपेजिनं भ्रूवि मनोलात्वास्थिरं मनः । एवंविधासनं यत्र तत्र साधो भगासनम् ॥

Vaamapaarshnaugudam Sthaapya Dakshaanghrim Vaamajaghane | Madhyamaatarjanyagushtai Naasaadrishti Shruteeh Kramaih ||

Chchaadyajapejjinam Bhruvi Manolaatvaasthiram Manah | Evamvidhaasanam Yatra tatra Saadho Bhaga asana m ||

VERSE: 99

आरेकपूरामनसा ना यादाशुगं ध्रतिः । समः कुम्भो भगवता प्रोक्तः श्रीचन्द्रमोलिना ॥

Aarekapooraa-Manasaa Naabhyaadhaashuqam Dhruthihi | Samaha Kumbho Bhagavathaa Prokthaha ShreeChandramoulinaa ||99|

KUMBHAKA PADDHATI, VERSE: 90

कायस्यान्तबंहिव्याप्तिः शान्तकुम्भक उदाहृतः । स्थानयोरन्तरे रुध्वा कुम्भयेद्यदि मारुतम् ॥

Kaayasyaanthar-Bahih-Vyaapthihi Shaantha-Kumbhaka Udhaahruthaha | Sthaanayoranthare Rudhvaa Kumbhayeth Yadhi Maarutham ||90||

KUMBHAKA PADDHATHI, VERSES 131 & 132

मुखं नियम्य नाडीभ्यां आकृष्यासुं नियोजयेत्। कुण्डलीपाश्र्वयोः पश्चात् कुम्भयेदुदरिस्थतम्।

रेचयेत् इड्या वायुं गच्छन्तिष्ठन्यदा चरेत्, उज्जायीकुम्भकः प्रोक्तः शिवेनाखिलवेदिना.

Mukham Niyamya Naadeebhyaam Aakrushyaasum Niyojayeth | Kundalee-Paarshvayoho Pashchaath Kumbhayeth Udharasthitham ||131||

Rechayeth Idayaa Vaayum Gachchan Thishthan Yadhaa Chareth | Ujjaayee-Kumbhakaha Prokthaha Shivenaakhila-Vedhinaa ||132||

KUMBHAKA PADDHATI, VERSES: 137&138

rsnamuNmuoIk«Ty sITकार< कुर्वता मरुत्!, पीयन्ते कुंभके यस्मिन् नासिका या< विरेचनम्!. 137,

रसनां प्राणसंयुक्तां पीड(मानां विचिंतयेत्!, सीत्कारीकुंभक> प्रोक्त> सर्वसिद्धि कर> सतम्!. 138.

Rasanaamunmukhee-Kruthya Seethkaaram Kurvathaa Maruth | Peeyanthe Kumbhake Yasmin Naasikaabhyaam Virechanam ||137||

Rasaanaam Praana-Samyukthaam Peedyamaanaam Vichinthayeth | Seethkaaree-Kumbhakaha Proktaha Sarva-Siddhikaraha Sathaam ||138||

KUMBHAKA PADDHATI, VERSES 101 - 102

KARSHAKA KUMBHAKA is of two types –

a) UTKARSHAKA KUMBHAKA

b) APAKARSHAKA KUMBHAKA

In Utkarshaka we have to inhale by holding the nose at the root whereas in Apakarshaka we have to hold the nose partially.

a) UTKARSHAKA KUMBHAKA KUMBHAKA PADDHATI, VERSE 101

नासामूलं मुद्रयित्वा तदग्रे रेचपूरकौ, कुर्यादूत्कर्षकं कुंभं स्वयमुक्तः स्वयंभुना. 101.

Naasaamoolam Mudrayitvaa Thadahagre Rechapoorakau | Kuryaath Uthkarshakam Kumbham Svayam Uktaha Svayambhunaa ||101||

KUMBHAKA PADDHATI, VERSE: 99

आरेकपूरामनसा ना यदाशुगं धृतिः, सम> कुंभो भगवता प्रोक्त> श्रीचंद्रमौलिना.

Aarekapooraa-Manasaa Naabhyaadhaashugam Dhruthihi | Samaha Kumbho Bhagavathaa Prokthaha ShreeChandramoulinaa ||99||

GHERANDA SAMHITA, UPADESHA 2, VERSE 19

उत्तानम् शशवद्-भूमौ शयानन्तु शवासनम् |

शवासनम् श्रमहर चित्त-विश्रान्ति-कारकम् || 2.19 ||

Uttaanam Shashavad-Bhoomau Shayaanantu Shavaasanam | Shavaasanam Shramahara Chitta-Vishraanti-Kaarakam || 2.19 ||

GHERANDA SAMHITA, UPADESHA 2, VERSE 11

मूलंधुसें ऊँं qऊँंप्ट्रर् स्त्रृ ईंजेमू | जँंल्िरि ईेरुँ ऊँ ईंडूँ ईजेपें ||

Paayu-moole Vaama-gulpham Daksha-gulpham Tathopari |

GHERANDA SAMHITA, UPADESHA-5, VERSES:78-82

॥ �…थ भ्रामरी-कुम्भकः ॥

�…र्धरात्रे गते योगी जन्तूनां शब्दवर्जिते । कर्णों पिधाय हस्ता यां कुर्यात् पूरक-कुम्भकम् ॥

श्रूणुयाद्दक्षिणे कर्णे नादमन्तर्गतं शुभम्। प्रथमं झिञ्झीनादं च वंशीनादम् ततः परम् ॥

मेघझर्झरभ्ररम्रामरी घण्टाकांस्यं ततः परम् । तुरीभेरीमदङ्गादिनिनादानकद्रन्द्रन्द्रभिः ॥ एवं नानाविधो नादो जायते नित्यम यसात् । �…नाहतस्य शब्दस्य तस्य शब्दस्य यो ध्वनिः ॥ XvnerNtgRt< Jyaeit JyaeitrNtgRt< mn>, tNmnae ivly< yait tiÖ:[ae> prmm! pdm!. @v<æamrIs<isiÏ> smaixisiÏmaßuyat!.

Ardha-raatre Gate Yogee Jantoonaam Shabda-varjite | Karnau Pidhaaya Hastaabhyaam Kuryaat Pooraka-Kumbhakam || 5.78 ||

Shrunuyaat Dakshine Karne Naadamantargatam Shubham | Prathamam Jhinjhimeenaadam Cha Vamsheenaadam Tataha Param ||5.79||

Megha-Jharjhara-Bhraamaree Ghantakamsyam Tataha Param | Turee-Bheree-Mrudangaadi-Ninaadaanaka-Dundubhihi ||5.80||

Evam naanaavidho Naado Jaayate Nithyamabhyasaath | Anaahatasya Shabdasya Tasya Shabdasya Yo Dhvanihi || 5.81 ||

Dhvanerantargatam Jyoti Jyotirantargatam manaha | Tanmano vilayamYaati Tad-vishnoh Paramam Padam | Evam BhraamareeSamshiddhihi Samaadhi-siddhim-aapnuyaath || 5.82 ||

HATHA PRADEEPIKAA, UPADESHA 4, VERSES 11 & 13

बद्धपद्मासन योगी प्राणं चन्द्रेण पूरयेत् । धारयित्वा यथाशक्ति भूयः सूर्येण रेचयेत् ॥

येन त्यजेत्तेन पीत्वा धारयेदतिरोधतः । रेचयेच्च ततोऽन्येन शनैरेव न वेगतः ॥

Baddha-Padma asanaa Yogee Praanam Chandrena Poorayet | Dhaarayitvaa Yathaa-Shakti Bhooyaha Sooryena Rechayet ||4.11||

Yena Tyajet Tena Peethva Dhaarayeth Athirodhitaha | Rechayechcha Tatho'nyena Shanaireva Na Vegatha||4.13||

YOGAASANA, UPDESHAM 3, VERSES 4 & 5

द्वयोस्तु पादयोः पाष्णि लात्वास्वस्वनितम्बन्धके । जानुनी वक्षसि धनभकभद्भवन्द्रखभश्रकलभभद्गभि कर

एवंविधस्थितिर्यत्र तत्र वायुमुक्तासनम् । भवेदनेन वशाश्चिमलस्थवायोर्मोचनम् ॥

Dvayostu Paadayoho Paarshni Laatvaasva-svasvanitambake | Jaanunee Vakshasi Saadhur Badhnaati Karabandhanaihi || 3.4 ||

Evam-vidha-Sthitir-yatra Thathra Vayumukthaasanam | Bhavedanena Vashaashuddhir Malastha-Vayor-Mochanam || 3.5 ||

GHERANDA SAMHITA, UPADESHA-5, VERSES :78-82

॥ �…थ भ्रामरी-कुम्भकः ॥ �…र्धरात्रे गते योगी जन्तूनां शब्दवर्वजिते । कर्णों पिधाय हस्ता यां कुर्यात् पूरक-कुम्भकम् ॥ श्रूणुयादृक्षिणे कर्णे नादमन्तर्गतं शुभम्। प्रथमं झिञ्झीनादं च वंशीनादम् ततः परम् ॥ मेघझर्झरभ्ररम्रामरी घण्टाकांस्यं ततः परम् । तुरीभेरीमृदङ्गादिनिनादानकद्रन्दुभिः ॥ एवं नानाविधो नादो जायते नित्यम यसात् । �…नाहतस्य शब्दस्य तस्य शब्दस्य यो ध्वनिः ॥ ध्वनेरन्तर्गतं ज्योति ज्योतिरन्तर्गतं मनः । तन्मनो विलयं याति तद्विष्णोः परमम् पदम् ॥ एवंश्रामरीसंसिद्धिः समाधिसिद्धिमाप्नुयात् ॥

Ardha-raatre Gate Yogee Jantoonaam Shabda-varjite | Karnau Pidhaaya Hastaabhyaam Kuryaat Pooraka-Kumbhakam || 5.78 ||

Shrunuyaat Dakshine Karne Naadamantargatam Shubham | Prathamam Jhinjhimeenaadam Cha Vamsheenaadam Tataha Param ||5.79||

Megha-Jharjhara-Bhraamaree Ghantakamsyam Tataha Param |

Turee-Bheree-Mrudangaadi-Ninaadaanaka-Dundubhihi ||5.80||

Evam naanaavidho Naado Jaayate Nithyamabhyasaath | Anaahatasya Shabdasya Tasya Shabdasya Yo Dhvanihi || 5.81 ||

Dhvanerantargatam Jyoti Jyotirantargatam manaha | Tanmano vilayamYaati Tad-vishnoh Paramam Padam | Evam BhraamareeSamshiddhihi Samaadhi-siddhim-aapnuyaath || 5.82 ||

YOGA TARAVALI, VERSES 25&26

ÌuÉÎcNû³É xɃ¡ûsmÉ ÌuÉMüsmÉ qÉÔsÉå ÌlÉzzÉåwÉ ÌlÉqÉÔïÍsÉiÉ MüqÉïeÉÉsÉå | ÌlÉUliÉUÉprÉÉxÉ ÌlÉiÉÉliÉ pÉSìÉ xÉÉeÉÑqpÉiÉå rÉÉåÌaÉÌlÉ rÉÉåaÉÌlÉSìÉ ||

ÌuÉ´ÉÉÎliÉqÉÉxÉɱ iÉÑUÏrÉiÉsmÉå ÌuɵÉɱ�…uÉxjÉÉ Ì§ÉiÉrÉÉåmÉËUxiÉå | xÉÎquÉlqÉrÉÏÇ MüÉqÉÌmÉ xÉuÉïMüÉsÉÇ ÌlÉSìÉÇ xÉZÉå ÌlÉÌuÉïzÉ ÌlÉÌuÉïMüsmÉÉqÉç ||

Vichchina-Sankalpa-Vikalpa-Moole Nishshesha-Nirmoolita-Karma-Jaale |

Nirantara-Abhyaasanitaanta Bhadraa Saajumbhate Yogini Yoganidraa ||25||

Vishraantim Aasaadhya Tureeya-Talpe Vishvaadhya'vasthaa-Tritayoparisthe | Samvinmayeem Kaamapi Sarvakaalam Nidraam Sakhe Nirvisha Nirvikalpaam ||26||

KUMBHAKA PADDHATHI

VERSE: 192

सकचन्द्रेण चापूर्य धार्य सर्वेण पुरयेत । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकुम्भकः प्रोक्तः त्रिनेत्रेण त्रिसिद्धिदः ॥

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

KUMBHAKA PADDHATHI, VERSE: 193

घोणा यां च मुखेनापि युगपत् पूरयेतू सदा । त्रिशुलिना त्रिशुलाख्यः कुम्भ उक्तस्त्रिशुलनुत्

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

YOGA RAHASYA, CHAPTER 5, VERSE: 22

मूर्त्रपिण्डयकृत्प्लीहवपाञ्जूद्धये निरन्तरम् । उपविश्य च सुप्ताघ पर्वतासनम् यसेत् ॥५-२२ ॥

Moothrapindayakritpleehavapaa-Shuddhaye Nirantaram | Upavishya Cha Supthaagha Parvathaasanam Abhyaseth ||5.22||

KUMBHAKA PADDHATHI VERSE: 192

सक्रचन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकुम्भकः प्रोक्तः त्रिनेत्रेण त्रिसिद्धिदः ॥

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

KUMBHAKA PADDHATHI VERSE: 191

॥ �…थ कमनेत्रकुम्भकः ॥ सकृत्सूर्येण चापूर्य धार्य चन्द्रेण पूरयेत् । धारयेच्च प्रयत्नेन रेचयेत् कमतस्त्वथा ॥ नेत्रकुम्भक इति ख्यातः कमतो व्युत्क्रमादपि ॥

SakruthSooryenaChaapoorya DhaaryaChandrenaPoorayeth | Dhaarayeth Cha Prayathnena RechayethKramathas-Thathaa ||191 ||

NEXT-MOORCCHANAA KUMBHAKA

KUMBHAKA PADDHATHI VERSE: 170

॥ �…थ मूच्छनकुम्भकः ॥ आपूर्यं कुम्भितं प्राणं बध्वा जालन्धरं शनैः । रेचयेन्मूच्छनाकुम्भो मनोमूच्छा सुखप्रदा ॥

Aapoorya Kumbhitham Praanam Badhvaa Jaalandharam Shanaaihi | Rechayeth Moorcchanaa-Kumbho Mano-Moorcchaa Sukha-Pradaaa ||170||

JOGA PRADEEPIKAA, VERSES 125 -127

दोऊ पगथली संपुट आने तिनकि पिष्टि भूमिपरि ठानै। मूलद्वार एडयांपरि ल्यावे मूड हाथ उचा ठहरावे ॥

दोउ करकी �…ंगुरी जोऊ वतखां आनि लगावै साऊ । खाजि खुजावन की ज्यूं करें त्रिकुटी द्रिष्टि �…चल करि धरे ।।

धरनस् कबहु ना चिंगै �…म्निवृद्धि �…ति होय । वेग थमै �…रू उदरसुध माकड के गुन सोय ॥ Dovoo Pagathalee Samputa Aane Thinakee Pishti Bhoomipari Taanai | Mooladvaara Edayaampari Lyaave Mooda Haatha Uchaa Taharaavai ||125||

Dovu Karakee Anguree Jovoo Vathakhaam Aani Lagaavai Sovoo | Khaaji Khujaavana Kee Jyoom Karai Thrikutee Drishti Achala Karai Dharai ||126||

Dharanasu Kabahu Naa Chigai Agnivriddhi Athi Hoya | Vega Thamai Aroo Udharasudha Maakada Ke Guna Soya ||127||

KUMBHAKA PADDHATHI VERSE: 189

. Aw kmlk…MÉk>. pUryedkRnaf(asu k…MÉiyTva ywaivix, recye½eNÊnaf(asu k…MÉk> kmlaiÉx>.

PoorayethArka-Naadyaasu KumbhayithvaaYathaa-Vidhi | Rechayecchendu-Naadyaasu Kumbhakaha Kamala-abhidhaha ||189||

KUMBHAKA PADDHATHI VERSE: 190

॥ �…थ कुमुद्कुम्भकः ॥ पूरयेच्चन्द्रमार्गेण धारयित्वाध्वजायुधे । रेचयेत्तमुभा यां चेत्कुमुदः कुम्भकः स्मृतः ॥

Poorayeth Chandra-Maargena DhaarayithvaaDhvajaayudhe | RechayethThamUbhaabhyaam ChethKumudaha Kumbhakaha Smruthaha ||190||

KUMBHAKA PADDHATHI VERSE: 170

॥ �…थ मूच्छनकुम्भकः ॥ आपूर्यं कुम्भितं प्राणं बध्वा जालन्धरं शनैः । रेचयेन्मच्छनाकुम्भो मनोमच्छा सुखप्रदा ॥

Aapoorya Kumbhitham Praanam Badhvaa Jaalandharam Shanaaihi | Rechayeth Moorcchanaa-Kumbho Mano-Moorcchaa Sukha-Pradaaa ||170||

YOGAASANA MAALAA SACITRA, VERSE: 72

डावो पग मोडि येडि माहिलाँ गूलफ मूलद्वार नीचै दे । बैसै जीमणी पगथली धरती टेकि गोडों चौ उभौ राषै । पगथली माहिली कोर डावा गोडा �…रू पीडी माहिली। कानी लगावै हाथ दोउ गोडा उपरि राषै द्रिष्टि नासा �…ग्र । आसण कौ गुण कहि भाति धात जाति होई तथ मै।

Daavo Paga Modi Yedi Maahilaum Goolpha Mooladvaara Neechai Dhe | Baisai Jeemanee Pagathalee Dharathee Teki Godo Oonchau Ubhau Raashe | Pagathali Maahilee Kor Daavaa Godaa Aroo Peedi Maahili | Kaanee Lagaavai Haatha Dovu Godaa Upari Raashai Dhrishti Naasaa Agra |

KUMBHAKA PADDHATHI VERSE: 189

. Aw kmlk…MÉk>. pUryedkRnaf(asu k…MÉiyTva ywaivix, recye½eNÊnaf(asu k…MÉk> kmlaiÉx>.

PoorayethArka-Naadyaasu KumbhayithvaaYathaa-Vidhi | Rechayecchendu-Naadyaasu Kumbhakaha Kamala-abhidhaha ||189||

GHERANDA SAMHITA, UPADESHA-3, VERSE: 10

. Aw %fœfIyan-bNx>. %dre piím< tan< naÉeêXv¡ tu karyet!, %fœfan< k…éte ySmadivïaNt< mhaZÉg>, %fœfIyan< TvsaE bNxae m&Tyu-mat¼-kesrI. Udare pashchimam taanam Naabheroordhvam tu kaarayet | Uddaanam kurute yasmat Avishraantam mahaakhagaha | Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-Kesaree || 3.10 ||

Please have some water beside you.

For best results, practice this kriya before falling asleep and after immediately finishing the kriya have some water and go to sleep.

GHERANDA SAMHITA, UPADESHA 3, VERSE 12

.Aw jalNxrbNxkwnm!. k{Qs»aecn< k«Tva icbuk< ùdye Nyset!, jalNxre k«te bNxe ;aefzaxarbNxnm!.

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset | Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||

GHERANDA SAMHITA, UPADESHA 3, VERSE 9

lÉpÉÉå qÉÑSìÉ

rÉ§É rÉ§É ÎxjÉiÉÉå rÉÉåaÉÏ xÉuÉïMüÉrÉåïwÉÑ xÉuÉïSÉ | FkuÉïÎeÉÀûÈ ÎxjÉUÉå pÉÔiuÉÉ kÉÉUrÉåiÉç pÉuÉlÉÇ xÉSÉ | lÉpÉÉåqÉÑSìÉ pÉuÉåSåwÉÉ rÉÉåÌaÉlÉÉÇ UÉåaÉlÉÉÍzÉlÉÏ ||

yatra yatra sthito yogee sarvakaaryeshu sarvadaa | oordhvajihvaha sthiro bhootvaa dhaarayet bhavanam sadaa | nabhomudraa bhavedeshaa yoginaam roganaashini ||

GHERANDA SAMHITA, UPADESHA 2, VERSE: 38

॥ �…थ शलभासनम् ॥

�…ध्यास्यः श्रोते कर-युग्मम् वक्षो भूमिमवष्ट य करयोस्तला यामू । पादौ च शुन्ये च वितस्ति चोध्वं वदन्ति पीठं शभसभपभत्र मुनीन्द्राः ॥

Adhyaasyaha shete kara-yugmam vaksho Bhoomim avashtabhya karayoho talaabhyaam | Paadau cha shoonye cha vithasti Chordhvam vadanti peetam shalabham muneendraaha || 2.38 ||

2. JAALANDHARA BANDHA GHERANDA SAMHITA, UPADESHA 3, VERSE 12

.Aw jalNxrbNxkwnm!.

k{Qs»aecn< k«Tva icbuk< ùdye Nyset!, jalNxre k«te bNxe ;aefzaxarbNxnm!.

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset | Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||

HATHA PRADEEPIKAA, UPADESHA 2, VERSE 37

याः पार्श्वयोः क्षिपेत् । पार्श्वपादौ त् पाणी यां दृढं बदुध्वा तु निश्चलम् ॥

Gulphau Cha Vrushaanasyaadhaha Seevanyaaha Paarshvayoho Kshipeth | Paarshvapaadhau Thu Paaneebhyaam Dhrudam Badhvaa Thu Nishchalam ||2.37||

GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74

जिह्वया वायुं आकृष्य उदरे पूरयेत् शनैः । क्षणं च कुम्भकं कृत्वा नाशाभ्यां रेचयेत् पुनः ॥

सर्वदा साधयेत् योगी शीतली कुम्भकं शुभम् । �…जीनं कफ-पित्तं च नैव तस्य प्रजायते ॥

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 ||

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

YOGAASANA MAALAA SACITRA, VERSE: 46

pg %laqa maefI bExÉæ pga ka maihla gul) kªla pa;ta lgavE pDE pgwLya ka ipiò , hawa SyaE maeif ja"a bairlI kanI Aa[I pgwlI pIiò lgavE , meF %pir pgkI AagulI A¢ imlavE , haw gaefa rai; iÔiò iÇk…qI , Aas[ kaE gu[ pvn srl bhE , àan Apan kI¢iw ;uqE siNx ba$ ja$ .

पगा उलाटा मोड़ी बैसाई | पगा का महिला गुलफा कोला पाशता लगावै पचै पगतल्या का पिष्टि | हाथा स्यौ मोड़ी जाघा बारीली कानी आनी पगतली पीष्टी लगावै | मेधा उपरी पगकी आगुली �…ग्र मिलावै | हाथा गोड़ा राशी द्रिष्टी त्रिकुटी | आसना कौगुना पवना सरला बहै | प्राणा �…पाना कीघ्रथी शटाई संधि बायी जायी ||

• 1. पैर के तलवों और एड़ियों को एक साथ रखें
• 2. पैर की उंगलियों से नाभि को छुएं
• 3. हाथों को घुटनों पर रखें
• 4. नाक की नोक पर टकटकी लगाएं
• 5. 30 सेकंड तक स्थिर रहें

योगासन माला संचिता, ४६वां श्लोक

भाग आसन में, आगे

जिह्वया वायुम् आकृष्य उदरे पूरयेत् शनैः । क्षणं च कुम्भकं कृत्वा नासाभ्यां रेचयेत् पुनः ॥

सर्वदा साधयेत् योगी शीतली-कुम्भकं शुभम् । �…जीर्णं कफ-पित्तं च नैव तस्य प्रजायते ॥

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || |

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

मुंह से हवा �…ंदर खींचो (होंठ सिकुड़े हुए और जीभ बाहर निकली हुई), और धीरे-धीरे पेट भरो। इसे थोड़ी देर के लिए वहीं रखें। फिर दोनों नासिकाओं से श्वास बाहर निकालें। योगी को हमेशा इस शीतली कुंभक का �…भ्यास करना चाहिए, जो आनंद का दाता है; ऐसा करने से वह पाचन, कफ और पित्त विकारों से मुक्त हो जाएगा।

• 1. उसी आसन में बैठना जारी रखें
• 2. आंखें बंद करें और पूरे शरीर को आराम दें
• 3. जीभ को मुंह से बाहर निकालें और जीभ के किनारों को ऊपर की ओर मोड़ें ताकि वह एक ट्यूब बन जाए
• 4. धीरे-धीरे जीभ के माध्यम से श्वास �…ंदर लें और धीरे-धीरे पेट भरें
• 5. श्वास �…ंदर लेने के �…ंत में, जीभ को �…ंदर की ओर मोड़ें, मुंह बंद करें
• 6. इसे थोड़ी देर के लिए वहीं रखें
• 7. फिर दोनों नासिकाओं से श्वास बाहर निकालें
• 8. इसे 21 बार करें

भाग आसन में, आगे

6. सीत्कारी प्राणायाम

हठ प्रदीपिका, उपदेश 4, श्लोक 43

सीत्कां दद्यात् सदा वक्त्रे घ्राणेनैव विसर्जयेत । एवमभ्यास योगेन कामदेवो द्वितीयकः ॥

Seethkaam dadyaath sadaa Vaktre Ghraanenaiva Visarjayet | Evam Abhyaasa-Yoqena Kaamadevo Dviteeyakaha ||4.43||

योग रहस्य, �…ध्याय 6, श्लोक: 10

दण्डपद्मभरद्वाजवीरासनैस्तु, आसनै सदा कुर्यात् सुदीर्घैरेचपूरकैः।

Dandapadmabharadvaaja-veeravajrasamaani Tu | Aasanaani Sadaa Kuryaat Sudeerghaih Recapoorakaih ||10||

घेरण्ड संहिता, उपदेश 5, श्लोक 73 और 74

जिह्वया वायुम् आकृष्य उदरे पूरयेत् शनैः । क्षणं च कुम्भकं कृत्वा नासाभ्यां रेचयेत् पुनः ॥

सर्वदा साधयेत् योगी शीतली-कुम्भकं शुभम् । �…जीर्णं कफ-पित्तं च नैव तस्य प्रजायते ॥

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || |

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

जोग प्रदीपिका, श्लोक 184 - 188

प्रथम बैसि दाउ पाव पसारै कछुक उर्घको कुरडो डारे । ल्डयांमधि आंतरो राखे मुद्र हाथ परमाण सु दाखे ।।

फणा उर्धको उचो राखे खवा उभै गोडा में आनें। तिनके मधि जुगत सो ठाने 11

काख दोउ ऐसी विधि दाखे गोडनखो कांखा ढिगि राखे। हाथ दाउ पदनमधि ताने तिनको उलट �…र ब्�…झीझ आने ।।

तिन कर गहै पगथली दोउ कोर वारली जाने सोउ । भूपरि आनि ललाट लगावै द्रिष्टि त्रिकुटीमाहि ठहरावै ॥

इहि आसनसों तेजरो तीजी पाली जा ई । उदर विथा नासे सकल काया निर्मल थाय ।।

Prathama Baisi Dovu Paava Pasaarai Kachuka Urdhako Kurado Daare | Edayaammadhi Aantaro Raakhe Mudra Haatha Paramaana Su Daakhai ||

Phanaa Urdhako Uco Raakhe Khavaa Ubhai Godaa Mem Aanem | Tinake Madhi Jugata So Thaane ||

Kaakha Dovu Aisee Vidhi Daakhe Godanako Kaankhaa Dhigi Raakhe | Haatha DoU Padanamadhi Taane Tinako Ulata Ara Baahari Aane ||

Tina Kara Gahai Pagathalee DoU Kora Vaaralee Jaane SoU | Bhoopari Aani Lalaata Lagaavai Drishti Trikuteemaahi Taharaavai ||

Ihi Aasanasom Tejaro Teejee Paalee Jaa Ee | Udara Vithaa Naase Sakala Kaayaa Nirmala Thaaya ||

घेरण्ड संहिता, उपदेश 5, श्लोक 73 और 74

जिह्वया वायुम् आकृष्य उदरे पूरयेत् शनैः ।

क्षणं च कुम्भकं कृत्वा नाश यां रेचर्यत पन: ॥

सर्वदा साधयेत् योगी शीतली कुम्भकं शुभम् । �…जीनं कफ-पित्तं च नैव तस्य प्रजायते ॥

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || |

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

क्रिया दिनांक 16-दिसंबर-2011

चिड़चिड़ा आंत्र सिंड्रोम (आईबीएस, या स्पास्टिक कोलन) एक लक्षण-आधारित निदान है जिसकी विशेषता पुरानी पेट दर्द, बेचैनी, सूजन और आंत्र की आदतों में परिवर्तन है। एक कार्यात्मक आंत्र विकार के रूप में, आईबीएस का कोई ज्ञात कार्बनिक कारण नहीं है। दस्त या कब्ज प्रबल हो सकता है, या वे वैकल्पिक हो सकते हैं (क्रमशः आईबीएस-डी, आईबीएस-सी या आईबीएस-ए के रूप में वर्गीकृत)।

ऐतिहासिक रूप से बहिष्करण का निदान, आईबीएस का निदान �…ब केवल लक्षणों के आधार पर किया जा सकता है, जिसमें 50 वर्ष से �…धिक उम्र में शुरुआत, वजन घटाने, सकल हेमेटोचेज़िया, संक्रमण या कोलाइटिस के प्रणालीगत लक्षण या भड़काऊ आंत्र रोग का पारिवारिक इतिहास जैसे �…लार्म विशेषताएं नहीं हैं।

आईबीएस की शुरुआत संक्रमण (पोस्ट-संक्रामक, आईबीएस-पीआई), एक तनावपूर्ण जीवन घटना, या परिपक्वता की शुरुआत के बाद होने की �…धिक संभावना है। हालांकि आईबीएस का कोई इलाज नहीं है, लेकिन ऐसे उपचार हैं जो आहार समायोजन, दवा और मनोवैज्ञानिक हस्तक्षेप सहित लक्षणों को कम करने का प्रयास करते हैं। रोगी शिक्षा और एक �…च्छा डॉक्टर-रोगी संबंध भी महत्वपूर्ण हैं। कई स्थितियां आईबीएस के रूप में मौजूद हो सकती हैं, जिसमें सीलिएक रोग, फ्रुक्टोज मालएब्जॉर्प्शन, हल्के संक्रमण, परजीवी संक्रमण जैसे कि जियार्डियासिस, कई सूजन आंत्र रोग, पित्त एसिड मालएब्जॉर्प्शन, कार्यात्मक पुरानी कब्ज और पुरानी कार्यात्मक पेट दर्द शामिल हैं। आईबीएस में, नियमित नैदानिक परीक्षण कोई �…सामान्यता नहीं देते हैं, हालांकि आंत्र कुछ उत्तेजनाओं के प्रति �…धिक संवेदनशील हो सकते हैं, जैसे कि गुब्बारा �…पस्फीति परीक्षण।

आईबीएस का सही कारण �…ज्ञात है। सबसे आम सिद्धांत यह है कि आईबीएस मस्तिष्क और जठरांत्र संबंधी मार्ग के बीच बातचीत का विकार है, हालांकि आंतों के वनस्पतियों या प्रतिरक्षा प्रणाली में भी �…सामान्यताएं हो सकती हैं। आईबीएस का जीवन प्रत्याशा पर कोई प्रभाव नहीं पड़ता है। हालांकि, यह पुराने दर्द, थकान और �…न्य लक्षणों का एक स्रोत है और काम से �…नुपस्थिति में योगदान देता है। आईबीएस की उच्च व्यापकता और जीवन की गुणवत्ता पर महत्वपूर्ण प्रभाव आईबीएस को उच्च सामाजिक लागत वाला रोग बनाते हैं।

• 1. शिव तांडव का पहला करण
• 2. भस्त्रिका
• 3. उद्देयाना बंध
• 4. त्रिशूल कुंभक
• 5. त्रिनेत्र कुंभक
• 1. शिव तांडव का पहला करण

घेरण्ड संहिता, उपदेश-3, श्लोक: 10

. Aw %fœfIyan-bNx>.

%dre piím< tan< naÉeêXv¡ tu karyet!, %fœfan< k…éte ySmadivïaNt< mhaZÉg>, %fœfIyan< TvsaE bNxae m&Tyu-mat¼-kesrI.

Udare pashchimam taanam Naabheroordhvam tu kaarayet | Uddaanam kurute yasmat Avishraantam mahaakhagaha | Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-Kesaree || 3.10 ||

GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74

ÎeÉÀûrÉÉ uÉÉrÉÑÇ AÉM×üwrÉ ESUå mÉÔUrÉåiÉç zÉlÉæÈ | ¤ÉhÉÇ cÉ MÑüqpÉMÇü M×üiuÉÉ lÉÉzÉÉprÉÉÇ UåcÉrÉåiÉç mÉÑlÉÈ ||

xÉuÉïSÉ xÉÉkÉrÉåiÉç rÉÉåaÉÏ zÉÏiÉsÉÏ MÑüqpÉMÇü zÉÑpÉqÉç | AeÉÏlÉÇ MüTü-ÌmɨÉÇ cÉ lÉæuÉ iÉxrÉ mÉëeÉÉrÉiÉå ||

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi |

Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || |

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

KUMBHAKA PADDHATHI, VERSES 131 & 132

muo< inyMy nafI yam! Aak«:yasu< inyaejyet!, k…{flIpañRyae> píat! k…MÉyeÊdriSwtm!.

recyet! #fya vayu< gCDiNtóNyda cret!, %¾ayIk…MÉk> àae´> izvenaiolveidna.

Mukham Niyamya Naadeebhyaam Aakrushyaasum Niyojayeth | Kundalee-Paarshvayoho Pashchaath Kumbhayeth Udharasthitham ||131||

Rechayeth Idayaa Vaayum Gachchan Thishthan Yadhaa Chareth | Ujjaayee-Kumbhakaha Prokthaha Shivenaakhila-Vedhinaa ||132||

Hatha Yoga Pradipika: Chapter 3-Verse 1

sashailavana-dhaareenaam yathaadhaaro'hinaayakaha | sarveshaam yoga-tantraanaam tathaadhaaro hi kundalee ||3.1||

The importance of kundalini connection in relation with mahamudra is explained in following slokas

Hatha Yoga Pradipika: Chapter 3-verses 10,11,12,13 & 15

pädamülena vämena yonià sampéòya dakñiëam | prasäritaà padaà kåtvä karäbhyäà dhärayeddåòham || 10

kaëöhe bandhaà samäropya dhärayedväyumürdhvataù | yathä daëòahataù sarpo daëòäkäraù prajäyate || 11

åjvébhütä tathä çaktiù kuëòalé sahasä bhavet | tadä sä maraëävasthä jäyate dvipuöäçrayä || 12 tataù çanaiù çanaireva recayennaiva vegataù | mahämudräà ca tenaiva vadanti vibudhottamäù || 13

candräìge tu samabhyasya süryäìge punarabhyasyet | yävattulyä bhavetsaìkhyä tato mudräà visarjayet || 15

Hatha Yoga Pradipika: Chapter 3-verses 14,16 & 17

iyaà khalu mahämudrä mahäsiddhaiù pradarçitä | mahäkleçädayo doñäù kñéyante maraëädayaù | mahämudräà ca tenaiva vadanti vibudhottamäù || 14

na hi pathyamapathyaà vä rasäù sarve'pi nérasäù | api bhuktaà viñaà ghoraà péyüñamapi jéryati || 16

kñayakuñöhagudävartagulmäjérëapurogamäù |

Part 8: Nithya Kriya - 108 Yogic Techniques for Diseases and Disorders_English_part_8.md

Hatha Yoga Pradipika: Chapter 3-verse 31

कपालकुहरे जिह्वा प्रविष्टा विपरीतगा | भ्रुवोरन्तर्गता दृष्टिर्मुद्रा भवति खेचरी ||

Hatha Yoga Pradipika: Chapter 3-verse 61

पाणिभागेन संपीडय योनिमाकुंचयद्गुदम्| �…पानोर्ध्वमाकृष्य मूलबंधोभीधेयते|| 3.61 ||

KUMBHAKA PADDHATHI, VERSE: 79

निमीलोन्मीलने त्यक्त्वा पीठे काष्ठमिव स्थितिः। नेत्रयोश्च शरीरस्य कूर्मकुम्भः स उच्यते॥

Nimeelon'meelaneThyakthvaa PeeteKaashtam Iva Sthithihi | Nethrayoshcha Shareerasya Koormakumbhaha Sa Uchyathe ||79||

KUMBHAKA PADDHATI, VERSE: 99

आरेकपूरामनसा नाभ्याधाशुगं धृतिः।

Aarekapooraa-Manasaa Naabhyaadhaashugam Dhruthihi | Samaha Kumbho Bhagavathaa Prokthaha ShreeChandramoulinaa ||99|

GHERANDA SAMHITA, UPADESHA-3, VERSE: 10

. Aw %fœfIyan-bNx>.

%dre piím< tan< naÉeêXv¡ tu karyet!, %fœfan< k…éte ySmadivïaNt< mhaZÉg>, %fœfIyan< TvsaE bNxae m&Tyu-mat¼-kesrI.

Udare pashchimam taanam Naabheroordhvam tu kaarayet | Uddaanam kurute yasmat Avishraantam mahaakhagaha | Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-Kesaree || 3.10 ||

. Aw Éiôkak…MÉk> .

ÉôEv laehkara[a< ywa³me[ s<æmet!, twa vayum! c lÉÉxÉÉprÉÉqÉÑpÉÉprÉÉÇ calyeCDnE>. @v<ivMzitvar< c k«Tva k…yaR½ k…MÉkm!, tdNte calyeÖayu< pUvaeR´< c ywaivix.

iÇvar< saxyeden< Éiôkak…MÉk< suxI>, n c raegae n c ¬ez AaraeGy< c idne idne.

Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet | Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalayet shanaihi || 5.75 ||

Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam | Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||

Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam Sudheehi | Na Cha Rogo Na Cha Klesha Aarogyam Cha Dhine Dhine || 5.77 ||

KUMBHAKA PADDHATI, VERSE: 114 & 115

@kyapUyR prya recnaÏ<sicNtnat!, ywaz®ya inéXyaw pUyR reictya pun>.

@v< naf(aeivRÉeden ctu>kale;u iv, k…MÉkan! yid k…vIRt nafIzuXyaOyk…MÉk>.

Ekayaapoorya Parayaa Rechanaaddhamsachinthanaath | Yathaa-Shakthyaa Nirudhyaatha Poorya Rechithayaa Punaha ||114||

Evam Naadyor-Vibhedena Chathuh-Kaaleshu Vimshathihi | Kumbhakaan Yadhi Kurveetha Naadee-Shuddhyaakhya-Kumbhakaha ||115||

KUMBHAKA PADDHATHI, VERSES: 77 & 78

Aaedn¢asvÖayu< k{QenapUryeCDnE>, t< raexye*wakal< bXva jalNxr< †Fm!.

k{Qen recn< k…yaRt! nagk…MÉ> izvaeidt>, ]uxa< jyet! ippasa< c )lmSy smIirtm!.

Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Shanaihi | Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam Dhrudam ||77||

Kantena Rechanam Kuryaath NaagaKumbhaha Shivodithaha | Kshudhaam Jayeth Pipaasaam Cha Phalamasya Sameeritham || 78 ||

KUMBHAKA PADDHATHI, VERSE: 70

वान्वितेनाशुगं कर्षन् कुर्वन्तुचतरं स्वनम् । धारयेच्चेदुदानस्य प्रकृतिः कुम्भकः स्मृतः ॥

Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi:Kumbhaka: Smruthaha || 70 ||

KUMBHAKA PADDHATI, VERSE: 69

नो यां चाकर्षयेत् वायुं बलात् हृत्स्थानमानयेत् । उत्कृष्योत्कृष्य हृत्स्थानात् कण्ठताल्गै पभन्नद्भवोन्तरे ॥ मूर्श्नान्तं चेद्गुतायातकृत्तिश्रेष्ठाख्यकुम्भकः ॥

NobhyaamChaakarshayethVaayum BalaathHruth-Sthaanamaanayeth | UthkrushyothkrushyaHruth-Sthaanaath Kanta-ThaalauBhruvo'nthare || MoordhnaanthamChethGathaayaatha--Krutti-Shreshtaakhya-Kumbhakaha ||69||

YOGAASANA, UPDESHAM 3, VERSES 4 & 5

द्वयोस्त्र पादयोः पाष्णि लात्वास्वस्वनितम्बक् जानुनी वक्षसि धनभकभद्भवन्नभद्भवन्नभद्भभि करव

एवंविधस्थितिर्यतिर्यत्र तत्र वायुमुक्तासनम् । भवेदनेन वशाशुद्धिमलस्थवायोर्मोंचनम् ॥

Dvayostu Paadayoho Paarshni Laatvaasva-svasvanitambake | Jaanunee Vakshasi Saadhur Badhnaati Karabandhanaihi || 3.4 ||

Evam-vidha-Sthitir-yatra Thathra Vayumukthaasanam | Bhavedanena Vashaashuddhir Malastha-Vayor-Mochanam || 3.5 ||

KUMBHAKA PADDHATI, VERSE: 114 & 115

@kyapUyR prya recnaÏ<sicNtnat!, ywaz®ya inéXyaw pUyR reictya pun>.

@v< naf(aeivRÉeden ctu>kale;u iv, k…MÉkan! yid k…vIRt nafIzuXyaOyk…MÉk>.

Ekayaapoorya Parayaa Rechanaaddhamsachinthanaath | Yathaa-Shakthyaa Nirudhyaatha Poorya Rechithayaa Punaha ||114||

Evam Naadyor-Vibhedena Chathuh-Kaaleshu Vimshathihi | Kumbhakaan Yadhi Kurveetha Naadee-Shuddhyaakhya-Kumbhakaha ||115||

HATHA SANKETA CHANDRIKA

GHERANDA SAMHITA, UPADESHA 2, VERSE 17

LMümÉÉSqÉjÉæMüÎxqÉlÉç ÌuÉlrÉxÉåSÕÂxÉÇÎxiÉjÉÇ | CiÉUÎxqÉÇxiÉjÉÉ mɶÉÉiÉç uÉÏUÉxÉlÉÍqÉiÉÏËUiÉqÉç ||

Ekapaadamathaikasmin vinyasedoorusamstitham | Itarasmimstathaa pashcaat veeraasanamiteeritam ||

KUMBHAKA PADDHATHI, VERSE: 193

घोणा यां च मुखेनापि युगपत् पूरयेतु सदा । त्रिशुलिना त्रिशुलाख्यः कुम्भ उक्तस्त्रिशुलनुत्

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

• 1. GIRIDHARA ASANA
• 2. KUMBHA RAAJAA
• 3. SHEETHALEE KUMBHAKA
• 4. SEETKAAREE PRAANAAYAAMAA

MATSYENDRIYA SAMHITA, VERSES 25-27

॥ एतस्याङ्गण्डयोम्ब्ले कपूरे सन्निवेशयेत् ।

�…ङ्गलीपुष्ठयोहेत चिबुकं र �…ङ्गण्डी सरलो कत्वा तालुमूलसमाश्रितौ ।।

धुत्वा स्थिरमना भूत्वा ग्रधासनमिदं परम् । सर्वदोषक्षयकरं सर्वांपद्रवनाशनम् ॥

Etasyangustayormoole karpoore sanniveshayet | Parivarttya karau saprustavaavanguleetala gopitaa||25|| Anguleeprushthayo hetu cibukam sannidaapayet| Angushtau saralo krutvaa taalumoola-samaashritau||26||

Dhrithvaa sthiramanaa bhootvaa grdharaasanam idam param| Sarvadoshakshayakaram sarvopadrava-nashanam||27||

KUMBHAKA PADDHATHI, VERSE 134

bladak;RyeÖayu< yavt! ºa[sumuÔ[m!, k…MÉye½ twa vayu< k…MÉrajae=ymIirt>.

Balaadhaakarshayeth Vaayum Yaavath Ghraana-Sumudranam| Kumbhayechcha Thathaa Vaayum Kumbharaajo'yameerithaha||134||

GHERANDA SAMHITA, UPADESHA 5, VERSES 73 & 74

ÎeÉÀûrÉÉ uÉÉrÉÑÇ AÉM×üwrÉ ESUå mÉÔUrÉåiÉç zÉlÉæÈ | ¤ÉhÉÇ cÉ MÑüqpÉMÇü M×üiuÉÉ lÉÉzÉÉprÉÉÇ UåcÉrÉåiÉç mÉÑlÉÈ ||

xÉuÉïSÉ xÉÉkÉrÉåiÉç rÉÉåaÉÏ zÉÏiÉsÉÏ MÑüqpÉMÇü zÉÑpÉqÉç | AeÉÏlÉÇ MüTü-ÌmɨÉÇ cÉ lÉæuÉ iÉxrÉ mÉëeÉÉrÉiÉå ||

Jihvayaa Vaayum Aakrushya Udare Poorayet Shanaihi | Kshanam Cha Kumbhakam Krutvaa Naasaabhyaam Rechayet Punaha || 5.73 || |

Sarvadaa Saadhayet Yogee Sheethalee-kumbhakam Shubham | Ajeernam Kapha-Pittam Cha Naiva Tasya Prajaayathe || 5.74 ||

xÉÏiMüÉÇ S±ÉiÉç xÉSÉ uÉY§Éå bÉëÉhÉålÉæuÉ ÌuÉxÉeÉïrÉåiÉç | LuÉqÉprÉÉxÉ rÉÉåaÉålÉ MüÉqÉSåuÉÉå ̲iÉÏrÉMüÈ ||

Seethkaam dadyaath sadaa Vaktre Ghraanenaiva Visarjayet | Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||

YOGAASANANAM, VERSES: 23 & 24

वामपाष्णोंगुदं स्थाप्य दक्षाङ्घ्रिं वामजघने । मध्यमातेभश्रलर्भुद्धह्वघ्रम्र नासादृष्टि श्रुतीः कमैः ॥

च्छाद्यजपोजिनं भ्रवि मनोलात्वास्थिरं मनः । एवंविधासनं यत्र तत्र साधो भगासनम् ॥

Vaamapaarshnaugudam Sthaapya Dakshaanghrim Vaamajaghane | Madhyamaatarjanyagushtai Naasaadrishti Shruteeh Kramaih ||

Chchaadyajapejjinam Bhruvi Manolaatvaasthiram Manah | Evamvidhaasanam Yatra tatra Saadho Bhaga asana m ||

HATHA SANKETA CHANDRIKA, CHAPTER 10, LINE 28

HATHA TATTVA KAUMUDI, CHAPTER 53

GHERANDA SAMHITA, UPADESHA-5, VERSE: 84

h<kare[ bihyaRit s>kare[ ivzet! pun>.

Ham-Kaarenabahih-Yaati Saha-KaarenaVishetPunaha |

SAURA PURAANA, CHAPTER 12, LINES: 22-24

IN MATSYA ASANA, NEXT-

GHERANDA SAMHITA, UPADESHA-3, VERSE: 10

. Aw %fœfIyan-bNx>.

%dre piím< tan< naÉeêXv¡ tu karyet!, %fœfan< k…éte ySmadivïaNt< mhaZÉg>, %fœfIyan< TvsaE bNxae m&Tyu-mat¼-kesrI.

Udare pashchimam taanam Naabheroordhvam tu kaarayet | Uddaanam kurute yasmat Avishraantam mahaakhagaha | Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-Kesaree || 3.10 ||

KUMBHAKA PADDHATHI, 87TH VERSE

sUyeR[ pUryet! àa[< k…MÉiyTva ywaivix>, recyedNymageR[ punSten àpUryet!. yen TyjeÄenapUyR cai¶;aemaOyk…MÉk>.

Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi | Rechayeth Anya-Maargena Punas-Thena Prapoorayeth || Yena Thyajeth Thenaapoorya Chaagnishomaakhya-kumbhakaha ||87||

KUMBHAKA PADDHATI, VERSE: 107,108

sUyeR[apUyR mét< k…MÉyeÊdriSwtm!, recyeidNÊna ÉUy> twa d]e[ pUryet!. k…MÉyeidfya irCyaÎi][avÄRc³k>.

Sooryenaapoorya Marutham Kumbhayeth Udharasthitham | Rechayeth Indhuna Bhooyaha Thathaa Dakshena Poorayeth ||107|| Kumbhayeth Idayaa Richyaath Dakshinaavarththa-Chakrakaha |

JOGA PRADEEPIKAA, VERSES 283-286

दोउ करकी उभै हतेली कोर वारिली मै ले भेलीख । सो आगा नै भूपरि दाखे माहा नै �…ंगुली मिलि राखे ।।

�…ङ्गष्ट छीदा राखे दोई पनह हथेली पिष्टि जु जोई ।

tapir mUlÖair iqk bEse b÷JyaE jugit krE @k bEse.

ku÷{ya mihlI Aaio imlavE haw %ÔsaE lGya rhavE, bhUrae la<ba pav psare )[a %XvR @fI ÉU xarE.

A¼'ò Avr gul) maihla raoE jufya krE nhI oula, saxE nasa iÔiò lga$ takae hrs raeg sb ja$.

Dhovu Karakee Ubhe Hathelee Kor Vaarilee Mai Le Bhelee | So Aagaa Nai Bhoopari Dhaakhai Maahaa Nai Angulee Mili Raakhai ||283||

Angushta Cheedhaa Raakhai Dhoyee Punaha Hathelee Pishti Ju Joyee | Thaapari Mooladhvaari Tika Baise Bahujyau Jugathi Karai Eka Baise ||284||

Kuhunyaa Mahilee Aakhi Milaavai Haatha Udhraasau Lagyaa Rahaavai | Bahooro Laambaa Paava Pasaare Phanaa Ordhva Edi Bhoo Dhaarai ||285||

Angushta Avara Gulapha Maahilaa Raakhai Judayaa Karai Nahee Khulaa | Saadhai Naasaa Dhrishti Lagaayee Thaako Harasa Roga Saba Jaayee ||286||

• 1. Sit with legs stretched keeping the heels on the ground and toes pointing upward.
• 2. Place both the hands under the buttocks, palms facing upward and fingers closed together.
• 3. Bring the elbows close to the body as much as possible.
• 4. Gaze at the center of the eyebrows.
• 5. Remain in this pose 60 seconds

IN ANJANEE ASANA, NEXT-

KUMBHAKA PADDHATHI, 87TH VERSE

सूर्येण पूरयेत् प्राणं कुम्भयित्वा यथाविधिः । रेचयेदन्यमार्गेण पुनस्तेन प्रपूरयेत् ।। येन त्यजेत्तेनापूर्यं चाग्निषोमाख्यकुम्भकः ॥

Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi | Rechayeth Anya-Maargena Punas-Thena Prapoorayeth || Yena Thyajeth Thenaapoorya Chaaqnishomaakhya-kumbhakaha ||87||

KUMBHAKA PADDHATHI, 66TH VERSE

pUriyTvaNtra sMykœ ù¾g™aiÝyaegt>, svaRgSyak…Ânen k…iMÉte sUúmicNtnat!. pavRtIv±Éenae´> sMykœ VyanSy k…MÉk>.

Poorayitvaantharaa Samyak Hrujjagad-Vyaapti-Yogathaha | Sarvaagaya-Aakunchanena Kumbhithe Sookshma-Chinthanaath || Paarvathee-Vakthra-Bhenokthaha Samyak Vyaanasya Kumbhakaha ||66||

KUMBHAKA PADDHATI, VERSE: 107-108

sUyeR[apUyR mét< k…MÉyeÊdriSwtm!, recyeidNÊna ÉUy> twa d]e[ pUryet!. k…MÉyeidfya irCyaÎi][avÄRc³k>.

Sooryenaapoorya Marutham Kumbhayeth Udharasthitham | Rechayeth Indhuna Bhooyaha Thathaa Dakshena Poorayeth ||107|| Kumbhayeth Idayaa Richyaath Dakshinaavarththa-Chakrakaha |

HATHA PRADEEPIKAA, UPADESHA 2, VERSE 6

. Aw gaemuoasnm!.

sVye di][guL)< tu p&ópañeR inyaejyet!, di][e=ip twa sVy< gaemuo< gaemuoak«it>.

Savye Dakshina-Gulpham Thu Prushta-Paarshve Niyojayeth | Dakshine'pi Thathaa Savyam Gomukham Gomukhaakruthihi ||2.6|| Savye Dakshina-Gulpham Thu Prushta-Paarshve Niyojayeth | Dakshine'pi Thathaa Savyam Gomukham Gomukhaakruthi ||2.6||

KUMBHAKA PADDHATHI, VERSE 112

%Éa ya< pUr[< yÇ recn< sUyRvTmRna, gdak…MÉ> izvenae´ae yaeignae blkark>.

Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||

KUMBHAKA PADDHATHI, VERSE 134

bladak;RyeÖayu< yavt! ºa[sumuÔ[m!, k…MÉye½ twa vayu< k…MÉrajae=ymIirt>.

Balaadhaakarshayeth Vaayum Yaavath Ghraana-Sumudranam| Kumbhayechcha Thathaa Vaayum Kumbharaajo'yameerithaha||134||

KUMBHAKA PADDHATHI, VERSES 131 & 132

मुखं नियम्य नाडीभ्याम् आकर्ष्यास्रं नियोजयेत्। कुण्डलीपाश्र्वयोः पश्चात कुम्भयेदुदरस्थितम्॥

रेचयेत् इड्या वायुं गच्छन् तिष्ठन् यथा चरेत्। उज्ज्ञायीकुम्भकः प्रोक्तः शिवेनाखिलवेदिना॥

Mukham Niyamya Naadeebhyaam Aakrushyaasum Niyojayeth | Kundalee-Paarshvayoho Pashchaath Kumbhayeth Udharasthitham ||131||

Rechayeth Idayaa Vaayum Gachchan Thishthan Yadhaa Chareth | Ujjaayee-Kumbhakaha Prokthaha Shivenaakhila-Vedhinaa ||132||

GHERANDA SAMHITA || UPADESHA 3 || VERSE 13

पार्श्नीना वामपादस्य योनिमाकुंचयेत् ततः । नाभिग्रन्थिं मेरुदण्डे संपीड्य यत्नतः सुधीः ॥ मेद्रं दक्षिण-गुल्फेना द्रुढ-बन्धं समाचरेत् । जराविनाशिनी मुद्रा मूलबंधो निगद्यते ॥

paarshninaa vaamapaadasya yonimaakunchayet tatah | naabhigranthim merudande sampeedya yatnatah sudheeh || Medram dakshina-gulphena Drudha-bandham samaacharet | Jaraa-vinaashinee mudraa Moolabandho nigadyate || 3.13 ||

GHERANDA SAMHITA||UPADESHA 3|| VERSE: 12.

कण्ठसकोचनं कृत्वा चिबुकं हृदये न्यसेत्, जालन्धरे कृते बन्धे षोडशाधारबन्धनम्.

Kanta-sankochanam krutvaa Chibukam hrudaye nyaset | Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||

YOGA RAHASYA, 1st CHAPTER, VERSE: 100

SAURA PURAANA, CHAPTER 12, LINES: 22-24

GHERANDA SAMHITA, UPADESHA-5, VERSE: 84

हंकारेण बहियार्ति सकारेण विशेत् पुनः.

Ham-Kaarenabahih-Yaati Saha-KaarenaVishetPunaha |

IN PADMA ASANA, NEXT-

HATHA SANKETA CHANDRIKA, CHAPTER 10, LINE 28

KUMBHAKA PADDHATHI, VERSE: 171

यथेष्टं पूरयेद्वायुं बद्धे जालन्धरे दृढे। हृदि धृत्वा जले सुध्वा प्लाविनीकुम्भको भवेत् ॥

YatheshtampoorayethVaayum BadhdheJaalandhareDhrude | HrudhiDhruthvaaJaleSupthvaa Plaavinee-KumbhakoBhaveth ||

KUMBHAKA PADDHATHI, VERSE: 190

॥ �…थ कुमुद्कुम्भकः ॥ पूरयेच्चन्द्रमार्गेण धारयित्वाध्वजायुधे । रेचयेत्तमुभा यां चेत्कुमुदः कुम्भकः स्मृतः ॥

Poorayeth Chandra-Maargena DhaarayithvaaDhvajaayudhe | RechayethThamUbhaabhyaam ChethKumudaha Kumbhakaha Smruthaha ||

KUMBHAKA PADDHATHI, VERSE: 191

॥ �…थ कमनेत्रकुम्भकः ॥ सकृत्सूर्येण चापूर्य धार्य चन्द्रेण पूरयेत् । धारयेच्च प्रयत्नेन रेचयेत् कमतस्त्वथा ॥ नेत्रकुम्भक इति ख्यातः कमतो व्युत्कमादपि ॥

KUMBHAKA PADDHATHI, VERSE: 192

सकृचन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकम्भकः प्रोक्तः

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

Dhovu Karakee Ubhe Hathelee Kor Vaarilee Mai Le Bhelee | So Aagaa Nai Bhoopari Dhaakhai Maahaa Nai Angulee Mili Raakhai ||

Angushta Cheedhaa Raakhai Dhoyee Punaha Hathelee Pishti Ju Joyee | Thaapari Mooladhvaari Tika Baise Bahujyau Jugathi Karai Eka Baise ||

Kuhunyaa Mahilee Aakhi Milaavai Haatha Udhraasau Lagyaa Rahaavai | Bahooro Laambaa Paava Pasaare Phanaa Ordhva Edi Bhoo Dhaarai ||

Angushta Avara GulaphaMaahilaa Raakhai Judayaa Karai Nahee Khulaa | Saadhai Naasaa Dhrishti Lagaayee Thaako Harasa Roga Saba Jaayee ||

KUMBHAKA PADDHATHI, VERSE: 192

सक्रचन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकुम्भकः प्रोक्तः

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

KUMBHAKA PADDHATHI, VERSE: 193

घोणा यां च मुखेनापि युगपत् पूरयेत् सदा । त्रिशुलिना त्रिशूलाख्यः कुम्भ उक्तस्त्रिशूलनुत्

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa |

ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||

KUMBHAKA PADDHATHI, VERSE: 191

॥ �…थ कमनेत्रकुम्भकः ॥ सकृत्सूर्येण चापूर्य धार्य चन्द्रेण पूरयेत् । धारयेच्च प्रयत्नेन रेचयेत् कमतस्त्वथा ॥ नित्रकुम्भक इति ख्यातः कमतो व्युत्कमादपि ॥

SakruthSooryenaChaapoorya DhaaryaChandrenaPoorayeth | Dhaarayeth Cha Prayathnena RechayethKramathas-Thathaa ||

YOGAASANA MAALAA SACITRA, VERSE 4

जीमणा गोडा की स्यंधि उपरि डावा गोडा की संधि मिलाइ राषै । गोडास्यो ले पुगथल्या लौ आडवाइ सधा राषे। हाथा स्यो पगाका �…गूठा पकडे �…थवा दोऊ हाथ पाछा नै करि काकसी करे। मूलद्वार पाछै काकसी राषै । हथेली पिष्टि मूलद्वार उर्द्ध लगा राष्ट्र । नासिका धरती लगावै द्रिष्टि नासा �…ग्र

Aasn kaEgu[ y÷ Aasn mas dae$ krI saxE taE k

cnm

deh hae

.

Jeemanaa Godaa Kee Syamdhi Upari Daavaa Godaa Kee Samdhi Milaayee RaaShai |

Godaasyau Le Pagathalyaa Lau Aadavaayee Soodhaa Raashai |

Haathaa Syau Pagaakaa Agoothaa Pakade Athavaa Dovoo Haatha Paachaa Nai Kari Kaakasee Karai |

Mooladvaara Paachai Kaakasee Raashai |

Hathelee Pishti Mooladvaara Urddha Lagaa Raashai |

Naasikaa Dharatee Lagaavai Drishti Naasaa Agra

Aasana Kauguna Yahu Aasana Maasa Doyee Karee Saadhai Tau Kamcanamayee Deha Hoyee ||

KUMBHAKA PADDHATHI, VERSE: 193

घोणा यां च मुखेनापि युगपत् पूरयेतू सदा । त्रिशलिना त्रिशुलाख्यः कुम्भ उक्तस्त्रिशूलनुत्

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

KUMBHAKA PADDHATHI, VERSE: 191

॥ �…थ कमनंत्रकुम्भकः ॥

सकृत्सूर्येण चापूर्य धार्य चन्द्रेण पूरयेत् । धारयेच्च प्रयत्नेन रेचयेत् कमतस्तथा ॥ नेत्रकम्भक इति ख्यातः कमतो व्युत्कमादपि ॥

SakruthSooryenaChaapoorya DhaaryaChandrenaPoorayeth | Dhaarayeth Cha Prayathnena RechayethKramathas-Thathaa ||191 ||

JOGA PRADEEPIKAA, VERSES 54 TO 57

गोडा बावा पादकी �…भश्रभ माहिली सोय । दछ चरन को वारलो तापरि गुलफ समोय ।।

वाम पादको माहिलो बहुरौ गुलफोभद्र जान । तापरि गोडा दछिकी आंख चाह बाहर लीवान 11 b÷ir Éuja dae% krkI jae^ kø{ya lgtI pkrE sae^, ÉujaE psair Axr kir raoE nasaiÔiò vcn nhI ÉaoE.

dae^ hawsae AafE va$, mwE Éuja mwa[ kI na$. skl pvn mWyae yU< javE, sae puin lÉåÌiÉ nam khavE.

Godaa Baavaa Paadhakee Aakha Maahilee Soya | Dacha Charana Ko Vaaralau Thaapari Gulapha Samoya ||54||

Vaama Paadhako Maahilau Bahurau Gulaph Joo Jaana | Thaapari Godaa Dachikee Aankha Chaaha Baahara Leevana ||55||

Bahuri Bhujaa Dovu Karakee Jovoo Kahoonyaa Lagathee Pakarai Sovoo | Bhujau Pasaari Adhara Kari Raakhai Naasaadrishti Vachana Nahee Bhaakhai ||56||

Dovoo Haathaso Aadai Vaayee Mathai Bhujaa Mathaana Kee Naayee | Sakala Pavana Mathyo Yoon Jaavai So Puni Nethi Naama Kahaavai ||57||

KUMBHAKA PADDHATI, VERSE: 85

pUrrecyut> k…MÉae vayaeyRÇ ivxIyte, siht> k…MÉk> s Syat! siht> svRisÏye.

Poora-Rechayuthaha Kumbhaha Vaayor-Yathra Vidheeyathe | SahithahaKumbhakaha Sa Syaath Sahithaha Sarvasiddhaye ||85||

SAURA PURAANA, CHAPTER 12, LINES: 22-24

YOGAASANAM, VERSES: 9&10

cr[Sya¢ÉanenaeiÄóeÑ'vStle muin>, k«Tva hStpiryStI— isÏ< sevet isÏye. vatzuiÏStIìviû> kayRisiÏrnen c, yÇ tÇ iSwitrev< p<ˆHaeiTwt"nasnm!.

Charanasyaagrabhaageno--Tthishteth-Bhuvasthale Munihi | Kruthvaa Hastha Pariyastheem Siddham Sevetha Siddhaye ||9||

Vaathashuddhistheevra Vahnihi Kaarya-Siddhiranena Cha | Yathra Thathra Sthithirevam Panjhotthita-ghanaasanam ||10||

JOGA PRADEEPIKAA, VERSES 477 TO 481

HATHA PRADEEPIKAA, CHAPTER 4, VERSE 64

UåcÉMÇü mÉÔUMÇü irÉYiuÉÉ xÉÑZÉÇ rɲÉrÉÑkÉÉUhÉqÉç | mÉëÉhÉÉrÉÉqÉÉå�…rÉÍqÉirÉÑ£üÈ xÉ uÉæ MåüuÉsÉMÑüqpÉMüÈ ||

rechakam poorakam tyaktvaa sukham yadvaayudhaaranam | praanaayaamo (a)yamityuktah sa vai kevalakumbhakah ||

YOGAASANA MAALAA SACITRA, VERSE: 92

Aas[ kaE gu[ Haelae jayE,

Aasana Kau Guna Jholo Jaayai ||92||

KUMBHAKA PADDHATI, VERSE: 85

pUrrecyut> k…MÉae vayaeyRÇ ivxIyte, siht> k…MÉk> s Syat! siht> svRisÏye.

Poora-Rechayuthaha Kumbhaha Vaayor-Yathra Vidheeyathe | SahithahaKumbhakaha Sa Syaath Sahithaha Sarvasiddhaye ||85||

JOGA PRADEEPIKAA, VERSES: 175 To 178

दोउ हाथ छीदासा करे तिनसो उभै ईस पकरे । पग उचाय आगा ने आने बहुरि ज़ुगति ऐसीक विधि ठानें ॥

दोउ हाथ विचि पगरू सरीर फाटक पिछे लटकावे धीर । मुखकी दिसा दूसरी राखे दिष्ट आनि त्रिकुटीमध्य राखै ॥

यह आसन चढतो सथै दिन पंदरातक सोय । यासों नासे न्हाखो जे कदाचित न होय ।।

बहुरि धात जाती थमे दिवस तीन के माहि ।

Dovu Haatha Cheedaasaa Kare Tinaso Ubhai Eesa Pakarai | Paga Uchaaya Aagaa Ne Aane Bahuri Jugati Aiseeka Vidhi Taanem ||175||

Dovu Haatha Vichi Pagaroo Sareera Phaataka Piche Latakaave Dheera | Mukhakee Disaa Doosaree Raakhe Dishta Aani Trikuteemadhya Raakhai ||176||

Yaha Aasana Chadatho Sathai Dina Pandaraathaka Soya | Yaasom Naase Nhaakho Je Kadhaachitha Na hoya ||177||

Bahuri Dhaatha Jathee Thame Divasa Theena Ke Maahi | Puna Dairoo Naase Thuratha Yethe Roga Nasaaya ||178||

HATHA PRADEEPIKAA CHAPTER 4 VERSE 64

UåcÉMÇü mÉÔUMÇü irÉYiuÉÉ xÉÑZÉÇ rɲÉrÉÑkÉÉUhÉqÉç | mÉëÉhÉÉrÉÉqÉÉå�…rÉÍqÉirÉÑ£üÈ xÉ uÉæ MåüuÉsÉMÑüqpÉMüÈ ||

rechakam poorakam tyaktvaa sukham yadvaayudhaaranam | praanaayaamo (a)yamityuktah sa vai kevalakumbhakah ||

JOGA PRADEEPIKAA, VERSES 205 TO 208

पूर्व कहो भिश्रिका जोई वाही विधि जो कीजै सोई । सब �…ंगुरी मुख ब्�…झीझ आने मुखको फुनि संपुट करि ठाने ।।

जिभा उलटि तालवे धरै हाथांसो आरंभ पुनि करै । आरंभ की किया है जाई विधिपूर्व �…ब वर्णों सोई ॥

दछि हथेली मुख परि करे दछिन नासा �…ंगुष्ट धरै। सूर्यस् वाई उरि आनें सहित मात्रा कुंभक ठाने ।।

चन्द्र लभभद्गठह्न करि वाय उतारे सम सरीर नीकी विधि धारे । जो दुजै स्वर आरंभ ठानें तो सब स्वर विधि उलटि ठाने ॥

Poorva Kaho Bhishrikaa Joyee Vaahee Vidhi Jo Keejai Soyee | Saba Amguree Mukha Baahari Aane Mukhako Phuni Samputa Kari Thaane ||205||

Jibhaa Ulati Taalave Dharai Haathaamso Aarambha Puni Karai | Aarambha Kee Kriyaa Hai Joyee Vidhipoorva Aba Varnon Soyee ||206||

Dachi Hathelee Mukha Pari Kare Dachina Naasaa Amgushta Dharai |

Sooryasu Vaayee Uri Aanen Sahita Maatraa Kumbhaka Thaanai ||207||

Candra Naadi Kari Vaaya Utaare Sama Sareera Neekee Vidhi Dhaare | Jo Dujai Svara Aaarambha Thaanen To Saba Svara Vidhi Ulati Thaane ||208||

KUMBHAKA PADDHATHI, VERSE: 70

vaiNvtenazug< k;Rn! k…vRNtU½tr< Svnm!, xarye½eÊdanSy àk«it> k…MÉk> Sm&t>.

Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi: Kumbhaka: Smruthaha || 70 ||

KUMBHAKA PADDHATHI, 87TH VERSE

sUyeR[ pUryet! àa[< k…MÉiyTva ywaivix>, recyedNymageR[ punSten àpUryet!. yen TyjeÄenapUyR cai¶;aemaOyk…MÉk>.

Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi | Rechayeth Anya-Maargena Punas-Thena Prapoorayeth || Yena Thyajeth Thenaapoorya Chaagnishomaakhya-kumbhakaha ||87||

KUMBHAKA PADDHATHI, VERSE 134

bladak;RyeÖayu< yavt! ºa[sumuÔ[m!, k…MÉye½ twa vayu< k…MÉrajae=ymIirt>.

Balaadhaakarshayeth Vaayum Yaavath Ghraana-Sumudranam| Kumbhayechcha Thathaa Vaayum Kumbharaajo'yameerithaha||134||

HATHA SANKETHA CANDRIKA, VERSE 123

वृश्चीव पुच्छप्रतिमाङिघ्र पार्श्णी धृत्वा स्वशीर्षे चिबुकं विधार्य कौ । यत्रेति सन्दिष्ठत् साधकस्त्वविषावहम् वश्चिक संज्ज्ञमासनम् ॥

Vrushcheeva-Puchcha Prathimaanghri-Paarshnim

Dhruthvaa Svasheershe Chibukam Vidhaarya Kau | Yathreti Santhishtathi Saadhakas-Tvavishaavaham Vrishchika-Samjnamaasanam||123||

KUMBHAKA PADDHATHI, VERSE: 70

वान्वितेनाशुगं कर्षन् कुर्वन्तूच्चतरं स्वनम्!, धारयेच्छेत् उदानस्य प्रकृतिः कुम्भकः स्मृतः.

Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi: Kumbhaka: Smruthaha || 70 ||

KUMBHAKA PADDHATHI, 87TH VERSE

सूर्येण पूरयेत् प्राणं कुम्भीयित्वा यथाविधिः, रेचयेदन्यमार्गेण पुनस्तेन प्रपूरयेत्!. येन त्यजेत्तेनापूर्य चाग्निषोमाख्यकुम्भकः.

Sooryena Poorayeth Praanam Kumbhayithvaa Yathaavidhihi | Rechayeth Anya-Maargena Punas-Thena Prapoorayeth || Yena Thyajeth Thenaapoorya Chaagnishomaakhya-kumbhakaha ||87||

KUMBHAKA PADDHATHI, VERSES 131 & 132

मुखं नियम्य नाडी याम् आकृष्यासुं नियोजयेत्!, कुण्डलीपाश्र्वयोः पश्चात् कुम्भेयेदुदरिस्थितम्!.

रेचयेत् इडया वायुं गच्छन्तिष्ठन्यदा चरेत्!, उज्जायीकुम्भकः प्रोक्तः शिवेनाखिलवेदिना.

Mukham Niyamya Naadeebhyaam Aakrushyaasum Niyojayeth | Kundalee-Paarshvayoho Pashchaath Kumbhayeth Udharasthitham ||131||

Rechayeth Idayaa Vaayum Gachchan Thishthan Yadhaa Chareth | Ujjaayee-Kumbhakaha Prokthaha Shivenaakhila-Vedhinaa ||132||

KUMBHAKA PADDHATHI, VERSE 134

बलादाकर्षयेद्वायुं यावत् घ्राणसमुद्रणम्!, कुम्भयेच्च तथा वायुं कुम्भराजो=यमीरितः.

Balaadhaakarshayeth Vaayum Yaavath Ghraana-Sumudranam| Kumbhayechcha Thathaa Vaayum Kumbharaajo'yameerithaha||134||

रसनामुन्मुखीकृत्य सीत्कारं कुर्वता मरुत्!, पीयन्ते कुम्भके यस्मिन् नासिका यां विरेचनम्!. 137,

रसनां प्राणसंयुक्तां पीड(मानां विचिन्तयेत्!, सीत्कारीकुम्भकः प्रोक्तः सर्वसिद्धि करः सताम्!. 138.

Rasanaamunmukhee-Kruthya Seethkaaram Kurvathaa Maruth | Peeyanthe Kumbhake Yasmin Naasikaabhyaam Virechanam ||137||

Rasaanaam Praana-Samyukthaam Peedyamaanaam Vichinthayeth | Seethkaaree-Kumbhakaha Proktaha Sarva-Siddhikaraha Sathaam ||138||

JOGA PRADEEPIKAA, VERSES 125 -127

दोऊ पगथली संपुट आने तिनकि पिष्टि भूमिपरि ठानै। मूलद्वार एडयांपरि ल्यावे मूड हाथ उचा ठहरावे ॥

दोउ करकी �…ंगुरी जोऊ वतखां आनि लगावै सोऊ । खाजि खुजावन की ज्यूं करे त्रिकुटी द्रिष्टि �…चल करि धरे ।।

धरनसु कबहु ना चिगै �…म्निवृद्धि �…ति होय । वेग थमै �…रू उदरसुध माकड के गुन सोय ।।

Dovoo Pagathalee Samputa Aane Thinakee Pishti Bhoomipari Taanai | Mooladvaara Edayaampari Lyaave Mooda Haatha Uchaa Taharaavai ||125||

Dovu Karakee Anguree Jovoo Vathakhaam Aani Lagaavai Sovoo |

Khaaji Khujaavana Kee Jyoom Karai Thrikutee Drishti Achala Karai Dharai ||126||

Dharanasu Kabahu Naa Chigai Agnivriddhi Athi Hoya | Vega Thamai Aroo Udharasudha Maakada Ke Guna Soya ||127||

KUMBHAKA PADDHATI, VERSE: 90

कायस्यान्तर्बहिव्र्याप्तिः शान्तकुम्भक उदाहृतः, स्थान्योरन्तरे रुध्वा कुम्भयेद्यदि मारुतम्!.

Kaayasyaanthar-Bahih-Vyaapthihi Shaantha-Kumbhaka Udhaahruthaha | Sthaanayoranthare Rudhvaa Kumbhayeth Yadhi Maarutham ||90||

HATHA PRADEEPIKAA, UPADESHA 4, VERSE 43

सीत्कां दद्यात् सदा वक्त्रे घ्राणेनैव विसर्जयेत । एवमभ्यास योगेन कामदेवो द्वितीयकः ॥

Seethkaam dadyaath sadaa Vaktre Ghraanenaiva Visarjayet | Evam Abhyaasa-Yogena Kaamadevo Dviteeyakaha ||4.43||

GHERANDA SAMHITA, UPADESHA-5, VERSES 75- 77

॥ �…थ भस्त्रिकाकुम्भकः ॥ भस्त्रैव लोहकाराणां यथाकमेण संभ्रमेत् । तथा वायुम् च लभभधभभपरभभटभद्भप्रमभन्न चालयेच्छन्तः ॥ एवंविम्शतिवारं च कृत्वा कुर्याच्च कुम्भकम् । तदन्ते चालयेद्वायुं पूर्वोक्तं च यथाविधि ॥

त्रिवारं साधयेदेनं भस्त्रिकाकुम्भकं सुधीः । न च रोगो न च क्लेश आरोग्यं च दिने दिने ॥ Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet | Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalayet shanaihi || 5.75 ||

Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam | Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||

Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam Sudheehi | Na Cha Rogo Na Cha Klesha Aarogyam Cha Dhine Dhine || 5.77 ||

KUMBHAKA PADDHATHI, VERSE: 192

सक्रचन्द्रेण चापूर्य धार्य सूर्येण पूरयेत् । नियम्य पूरयेन्नो यां धारयित्वा यथाविधि ॥ त्रिनेत्रकुम्भकः प्रोक्तः

SakruthChandrenaChaapoorya DhaaryaSooryenaPoorayeth | NiyamyaPoorayennobhyaam DhaarayithvaaYathaa-Vidhi || Thrinethra-KumbhakahaProkthaha ThrinethrenaThrisiddhidhaha ||

KUMBHAKA PADDHATI, VERSE: 193

घ्राणा यां च मुखेनापि युगपत् पूरयेत् सदा, त्रिशूलिना त्रिशूलाओयः कुम्भ उक्तिस्त्रिशूलनुत्!.

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

%Éa ya< pUr[< yÇ recn< sUyRvTmRna, gdak…MÉ> izvenae´ae yaeignae blkark>.

Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||

KUMBHAKA PADDHATI, VERSE: 122

tTvadaE pUryeÖayu< tTvaNte ivrecyet!,

Tatvaadau Poorayedvaayum Tatvaante Virechayeth |

KUMBHAKA PADDHATHI, VERSES, 126,127

दिनेशमर्त्मनाकष्य बाह्यवायं सञ्चब्दकम यावत हृत्कण्ठयोगः स्यादानखाग्रशिखाग्रकम ॥ प्रयित्वा यथेष्टं तं कृम्भितं चेडया त्यजेत् । सूर्यभेदाक्य कुम्भोऽयं पुनः पुनरिमं चरेत् ॥

Dineshavarthmanaakrushya Baahya-Vaayum Sashabdhakam | Yaavath Hruth-Kantayogaha Syaadhaanakhaagrashikhaagrakam ||126||

Poorayithvaa Yatheshtam Tham Kumbhitham Chedayaa Thyajeth | Sooryabhedaakhya-Kumbho'yam Punaha Punarimam Chareth ||127||

KUMBHAKA PADDHATI, VERSE: 126-128

दिनेशवर्त्मनाकृष्य बाह्यवायुं सशब्दकम् । यावत् हृत्कण्ठयोगः स्यादानखाग्रशिखाग्रकम् ॥१२६

पूरयित्वा यथेष्टं तं कुम्भितं चेडया त्यजेत् । सूर्यभेदाख्यकुम्भोऽयं पुनः पुनरिमं चरेतु ॥१२७

�…नेन विधिना चन्द्रनाड्योक्तश्चन्द्र भेदतः ॥ १२८ ॥

Dinesha-varthmanaakrushya Baahya-VaayumSashabdhakam | YaavathHruth-Kantayogaha Syaadh-aanakhaagra-shikhaagrakam ||126|| PoorayithvaaYatheshtamTham KumbhithamChedayaaThyajeth | Sooryabhedaakhya-Kumbho'yam PunahaPunarimamChareth ||127||

AnenaVidhinaa Chandra-Naadyoktash-Chandra Bhedataha ||128||

KUMBHAKA PADDHATHI, VERSES 131 & 132

muo< inyMy nafI yam! Aak«:yasu< inyaejyet!, k…{flIpañRyae> píat! k…MÉyeÊdriSwtm!.

recyet! #fya vayu< gCDiNtóNyda cret!, %¾ayIk…MÉk> àae´> izvenaiolveidna.

Mukham Niyamya Naadeebhyaam Aakrushyaasum Niyojayeth | Kundalee-Paarshvayoho Pashchaath Kumbhayeth Udharasthitham ||131||

Rechayeth Idayaa Vaayum Gachchan Thishthan Yadhaa Chareth | Ujjaayee-Kumbhakaha Prokthaha Shivenaakhila-Vedhinaa ||132||

KUMBHAKA PADDHATI, VERSE: 169

AilzBdyut< vegat! pUryet! k…MÉyeÄt>, sailzBdaCDnE rekat! æamrIk…MÉkae mune>.

Alishabdhayutham Vegaath Poorayeth Kumbhayeth-Thathaha | SaalishabdhaathShanai Rekaath Bhraamareekumbhako Munehe ||169||

स्मभ्नढ श्रूभजभ मभाभ खभम्भूथ्द्व �…भलभन्न ।मभन्नरहहरूमाभुम्न म्ह्यभाभयभद्व प्रहभलमन्न ज ञ्जूद्रह्मद्भ द्वमभध्म्रठहरूभद्व सभाभमिभ कभूम्र चभूहभै पमभ्र �…भम्ह्यमधभद्गद्गस्यभद्व म्ह्युभ्न जज द्रमभद्रघ्न म्द्रह्मसभभ कभूमिद्ध सभ्भुमन्त्रै स्धर्मह्रमभ्नचभ ढकभश्र प्हृश्द्वभुभन्न ज ।भम्नर्ठहरूम धमद्भव्यभद्रपम कभव्रपभलम् म्ह्युभ्र् च्थ्रह्रं द्वभग्नकरभमधभलम् कभूम्र जञ

Dovoo Haatha Baahara Aanai Godaatarai Kaaqasee Thaanai | Amgushta Pimdalee Lagataa Dharai Carana Ubhai Akaasadisi Kare | Pistiroo Koolaa Dharatee Laavai Udarasamkoca Oordha Thaharaavai | Goda Seesami Thambhana Karai lha Vidhi Phodyaasana Dharai |||123||

TRANSLATION-cum-TECHNIQUE

• 1. Be seated with legs stretched on the ground
• 2. Slowly raise the legs upward by catching hold of calves with two hands.
• 3. By contracting the abdomen, raise the head upwards towards the knees
• 4. Remain in this posture for 30 seconds

IN PHODYASANA, NEXT

KUMBHAKA PADDHATHI, VERSE: 193

"ae[a ya< c muoenaip yugpt! pUryet! sda, iÇzUilna iÇzUlaOy> k…MÉ %´iôzUlnut!.

Ghonaabhyaam Cha Mukhenaapi YugapathPoorayethSadhaa | ThrishoolinaaTrishoolaakhyaha KumbhaUkthas-Trishoolanuth ||193||

KUMBHAKA PADDHATI, VERSE: 169

AilzBdyut< vegat! pUryet! k…MÉyeÄt>, sailzBdaCDnE rekat! æamrIk…MÉkae mune>..

Alishabdhayutham Vegaath Poorayeth Kumbhayeth-Thathaha | SaalishabdhaathShanai Rekaath Bhraamareekumbhako Munehe ||169||

JOGA PRADEEPIKAA, VERSES 193 TO 197

प्रथम पगथली सम ठहरावै कोर माहिली उभै मिलावै। फणापाण उकड कर बैसे दो उ एडी गुदा निवैसे ॥

जंघ ओर घोडा सम कर धरे पुन आगाको उभै पसारे। गोडामहिला नेत्र दोउ सम करि काठा दाबे सो उ ॥

पोहुचाकी संधिमाहिली ताको ऐसे ठानि। गोडा की ब्�…झीझ दिसा तापरि धरै जु आनि ॥

नेत्र मे जै पटब व्है पुनि रातींधो होय। गावा धति �…रू मिरचसो �…ंजन कीजे सोय ।। muo marg recn kre mUlÖare de bNx, tae rait<xae na rhe nE<nin deoe A<x.

Prathama Pagathalee Sama Taharaavai Kora Maahilee Ubhai Milaavai | Phanaapaana Ukada Kara Baise Dovu Edee Gudaa Nivaise ||193||

Jangha Or Ghodaa Sama Kara Dharai Puna Aagaako Ubhai Pasaarai | Godaamahilaa Netra Dovu Sama Kari Kaataa Dhaabe Sovu ||194||

Pohuchaakee Sandhimaahilee Thaako Aise Taani | Godaa Kee Baahari Dhisaa Thaapari Dharai Ju Aani ||195||

Nethra Me Jai Pataba Vhai Puni Raatheendho Hoya | Gaavaa Dhruthi Uroo Mirachaso Anjana Keejai Soy ||196||

Mukha Maaraga Rechana Kare Mooladvaara Dhe Bandha | Tho Raathindho No Rahe Nainani Dhekhe Andha ||197||

KUMBHAKA PADDHATI, VERSE: 169

AilzBdyut< vegat! pUryet! k…MÉyeÄt>, sailzBdaCDnE rekat! æamrIk…MÉkae mune>..

Alishabdhayutham Vegaath Poorayeth Kumbhayeth-Thathaha | SaalishabdhaathShanai Rekaath Bhraamareekumbhako Munehe ||169||

KUMBHAKA PADDHATI, VERSES: 164& 165

भस्त्रेव लोहकारस्य रेचपूरौ श्रमावाध वेगेन स्तनयोरूध्वें ततःपूरोऽकवव

जालन्धरं दृढं बध्वा कुम्भितं चन्द्रवत्मना । रेचयेदु भस्त्रिकाकुम्भः शरीराग्निविवर्द्धनः ॥

Bhastreva Lohakaarasya Rechapoorau Shramaavadhi |

Vegena Sthanayoroordhvam ThathahaPooro(a)rkavarthmanaa ||164||

Jaalandharam Dhrudam Badhvaa Kumbhitham Chandra-Varthmanaa | Rechayeth-BhasthrikaaKumbhaha Shareeraagni-Vivarddhanaha ||165||

KUMBHAKA PADDHATI, VERSE: 178

रेचकं कुम्भकं कुर्यात् गुरुदर्शितमार्गगः। रेचकं रेचकं कुर्यात् स्वाङ्गश्रृङ्खलोदितः॥

Rechakam Kumbhakam Kuryaath Gurudarshitha-Maargathaha | Rechakam rechakam Kuryaath Svanga-Shrunkhalodithaa ||178||

KUMBHAKA PADDHATHI, VERSE: 171

यथेष्टं पूरयेद्वायुं बद्धे जालन्धरे दृढे। हृदि ध्रुत्वा जले सुध्वा प्लाविनीकुम्भको भवेत् ॥

YatheshtampoorayethVaayum BadhdheJaalandhareDhrude | HrudhiDhruthvaaJaleSupthvaa Plaavinee-KumbhakoBhaveth ||171||

KUMBHAKA PADDHATHI, VERSE: 170

॥ �…थ मूर्च्छनकुम्भकः ॥ आपूर्यं कुम्भितं प्राणं बध्वा जालन्धरं शनैः । रेचयेन्मूच्छनाकुम्भो मनोमूच्छा सुखप्रदा ॥

Aapoorya Kumbhitham Praanam Badhvaa Jaalandharam Shanaaihi | Rechayeth Moorcchanaa-Kumbho Mano-Moorcchaa Sukha-Pradaaa ||170||

रेचकं कुम्भकं कुर्यात् गुरुदर्शितमार्गगः। रेचकं रेचकं कुर्यात् स्वाङ्गश्रृङ्खलोदितः॥

Rechakam Kumbhakam Kuryaath Gurudarshitha-Maargathaha | Rechakam rechakam Kuryaath Svanga-Shrunkhalodithaa ||178||

KUMBHAKA PADDHATHI, VERSE: 170

आपूर्य कुम्भितं प्राणं बद्ध्वा जालन्धरं शनैः । रेचयेन्मूच्छनाकुम्भो मनोमूच्छा सुखप्रदा ॥

Aapoorya Kumbhitham Praanam Badhvaa Jaalandharam Shanaaihi | Rechayeth Moorcchanaa-Kumbho Mano-Moorcchaa Sukha-Pradaaa ||170||

KUMBHAKA PADDHATHI, VERSE: 79

निमीलोन्मीलने त्यक्त्वा पीठे काष्ठमिव स्थितिः। नेत्रयोश्च शरीरस्य कूर्मकम्भः स उच्यते।

Nimeelon'meelaneThyakthvaa PeeteKaashtam Iva Sthithihi | Nethrayoshcha Shareerasya Koormakumbhaha Sa Uchyathe ||79||

YOGAASANA MAALAA SACITRA, VERSE: 30

दोउ पग मिलीवा पसारी पगका �…गुठा पंकडी लिलाट गोडा लगावई, शरीर समीराशै आसन कौगुणा आरभ की विधि उत्तर सन्मुख बैसी आरम्भ करै,

Dovu Paga Milivaa Pasaaree Pagaakaa Aguta Pakadi Lilaata Godaa Lagaavai | Sareera Sameeraashai Aasana Kauguna Aarabha Kee Vidhi Uththara Sanamusha Baisee Aarambha Karai ||30||

KUMBHAKA PADDHATHI, VERSE 112

उभा यां पुरणं यत्र रेचनं सूर्यवत्मर्ना, गदाकुम्भः शिवेनोक्तो योगिनो बलकारकः.

Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||

KUMBHAKA PADDHATI, VERSE: 107, 108

सूर्येणापूर्य मरुतं कुम्भयेदुदरिस्थितम्। रेचयेदिन्दुना भूयः तथा दक्षेण पूरयेत्।

कुम्भयेदिदया रिच्याद्दक्षिणावर्त्तरचक्रकः, विलोमोऽयं चक्रकुम्भो वामावर्त्तः शिवोदितः।

Sooryenaapoorya Marutham Kumbhayeth Udharasthitham | Rechayeth Indhuna Bhooyaha Thathaa Dakshena Poorayeth ||107||

Kumbhayeth Idayaa Richyaath Dakshinaavarththa-Chakrakaha | Vilomo'yam Chakra-Kumbho Vaamaavarththash-Shivodhithaha ||108||

चक्रकुम्भकं द्विधा क्रूर्यादग्निषोमं तथैकधा । शङ्खकुम्भोऽयमीशेण पूर्ववद् द्विविधः स्मृतः ॥110

chakrakumbhakam dvidhaa kuryaadagnishomam tathaikadhaa | shankakumbho (a)yameeshena poorvavad dvividhah smrutah ||

JOGA PRADEEPIKAA, VERSES 85 TO 87

प्रथम ही भौ होय बहुरि नीचौ पुनि होंवै। दोउ कर दोउ जंघ मधि नीकी विध पौचै ॥

बहुरि दोउ भुज सनै जंघ बाहर ले उ नासाद्रिष्टि लगाइ कांकसी नाभि जू ठाने ।।

बरस एक लग साधियै बैठिक कड़ होय।

snE snE cFtae kre gaerojalI saey.

äüÖar k…{fil tjE Aê puin sUxI haey, icmTkar tnkE mhI saixk deoe saey.

Prathama Kee Oobhau Hoya Bahuri Neechau Puni Hovai | Dovu Kara Dovu Jangha Madhi Neeki Vidhi Pauchai ||

Bahuri Dovu Bhuja Sanai Jangha Baaharle Aanai | Naasaadrishti Lagaayi Kaankaseee Naabhi Ju Taanai ||

Barasa Eka Laga Saadhiyai Baitika Ookadu Hoya| Sanai Sanai Chadatho Kare Gorakhajaali Soya||

Brahmadvaar Kundali Tajai Aroo Puni Soodhee Hoya | Chimatkaara Tanakai Mahee Saadhika Dekhe Soya ||

YOGAASANA MAALAA SACITRA, VERSE: 94

आसण को गुण आषि दुषता होइ तो आछी हौई

Aasana Kau Guna Aashi Dushathaa Hovi Tho Aachee Hauyee ||94||

KUMBHAKA PADDHATHI, VERSE 112

उभाभ्यां पूरणं यत्र रेचनं सूर्यवर्त्मना । गदाकुम्भः शिवेनोक्तो योगिनो बलकारकः ॥

Ubhaabhyaam Pooranam Yathra Rechanam Soorya-Vartmanaa| Gadaakumbhaha-Shivenoktho Yogino Balakaarakaha||112||

KUMBHAKA PADDHATI, VERSE: 107, 108

सूर्येणापूर्य मरुतं कुम्भयेद्रदरस्थितम् । रेचयेदिन्दुना भूयः तथा दक्षेण पूरयेत् ॥

कुम्भयोदिडया रिच्याद्दक्षिणावर्त्तंचक्रकः । विलोमोऽयं चक्रुम्भो वामावर्त्तः शिवोदितः ॥

Sooryenaapoorya Marutham Kumbhayeth Udharasthitham | Rechayeth Indhuna Bhooyaha Thathaa Dakshena Poorayeth ||107||

Kumbhayeth Idayaa Richyaath Dakshinaavarththa-Chakrakaha | Vilomo'yam Chakra-Kumbho Vaamaavarththash-Shivodhithaha ||108||

KUMBHAKA PADDHATI, VERSE: 110

चक्रकुम्भकं द्विधा क्रूर्यादग्निषोमं तथैकधा ।

chakrakumbhakam dvidhaa kuryaadagnishomam tathaikadhaa | shankakumbho (a)yameeshena poorvavad dvividhah smrutah ||

THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM is a global leader in the science of brain coherence, meditation,

healing and yoga. He is the most-watched spiritual teacher on YouTube.com with more than 17 million views, and the author of more than 300 books published in 27 global languages. THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM has been named among the worlds top 100 most spiritually influential personalities of 2012 by Watkin's Mind, Body, Spirit magazine, London's oldest and largest independent esoteric bookshop.

• Yoga, meditation and spiritual counseling centers and camps touching over 15 million people in 150 countries

• • Over 9000 ordained spiritual healers healing people globally every day
• • Over 1000 ordained teachers guiding thousands in yoga, meditation, spiritual sciences and life solutions
• • Live online morning satsang by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM via live streaming and video conferencing, viewed in thousands of places in over 30 countries every day
• • Annadaan - free meals distributed every day at ashrams, schools, medical camps and to the needy
• • Weekly medical camps offering conventional and alternative medical care, oral health, eye surgeries, prosthetics, etc. – including free consultation, medicines and follow-up.
• • Over a dozen Vedic temples and ashrams worldwide housing 3720 energized deities, including some of the tallest deities in the world.
• • Free meditation programs in prisons and schools
• • Nithyananda Lakshmi, a non-profit micro-financing scheme for rural entrepreneurs
• • Nithyananda Vidyalayas - Schools blending modern education with the Vedic system of learning
• • Support for schools in rural areas, including school uniforms, books, stationery and infrastructure
• • Over 300 books in more than 20 languages
• • Over 2000 free talks by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM on www.YouTube.com/lifeblissfoundation crossing 16 million views
• • Over 230 e-books and 600 meditation techniques and solutions available free online
• • Nithyananda Meditation Academy offering courses in meditation, spiritual sciences and life skills being established across the world
• • Breakthrough research on mystical yogic sciences like kundalini awakening, levitation, teleportation and yogic age-reversal
• • The Nithyananda Order - Hundreds of aspirants from various religions and walks of life receiving intensive spiritual training and sannyas
• • Ananda Yogam – free one-year residential program for youth aged 18-35 years, offering vocational and spiritual training for excellence and personal growth
• • A dynamic volunteer force, including over 1000 full-time resident volunteers, offering services such as disaster relief, counseling, initiatives for youth and women's empowerment
• • Nithya Kriyas and Sammyamas - 108 authentic yogic solutions for physical and mental ailments
• • Holistic lifestyle aids including devotional music, energized jewelry, sacred arts and sculpture, and natural siddha medicines

Inner Awakening is a unique and life transforming 21-day yoga and meditation retreat specially designed and conducted by a rare living incarnation THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM. The program is centered on awakening the ultimate inner potential energy within each of us, the Kundalini energy, and making available the innumerable practical benefits in various dimensions of our life like health, wealth, relationships, education, career, etc.

The Awakening of the Kundalini energy by the power of initiation by a rare living incarnation in just 21 days gives you access to a whole new realm of living. The program works on all the basic dimensions of your life, allowing you to experience deep healing at the physical, mental and emotional levels. You gain a state of deep inner peace coupled with tremendous productivity and creativity. Becoming constantly aware of every moment provides you with astonishing clarity to fully live the life you love!

Nithya Kriya is a series of healing yogic processes revealed by THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM. Nithya Kriya is unique in that the knowledge and techniques are drawn from the most authentic sacred yogic scriptures of Bharat, while the specific combinations are expressed from the personal experience of THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM himself. He himself, is an established yogi, trained under powerful yogis and mystics right from childhood, and has been the practitioner of mystical yogic sciences that have practically disappeared from modern yoga texts. Nithya Kriyas revive these ancient yogic sciences for the well-being of the mordern world.

His Holiness, THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM, recognized today as a clear, legitimate, apolotical voice of integrated Sanatana Hindu Dharma, is revered as a living incarnation of superconsiousness by millons worldwide. He is a Maha Mandaleshwar (spiritual head ) of Mahanirvani Peeth, the most ancient apex body of Hinduism. He is the most watched spiritual teacher on Youtube with many views and the author of more than 300 books published in over 20 languages His talks are watched live every day, as well as on multiple international television channels and via video conferencing . THE SUPREME PONTIFF OF HINDUISM BHAGAWAN SRI NITHYANANDA PARAMASHIVAM is also a powerful spiritual healer and adept who has successfully demystified yogic sciences like Kundalini Awakening , levitation, materialization, anti-aging, and qoing beyond food . He is a courageous survivor of media terrorism , including yellow journalism and blackmail.